Tuesday 11/28

WOD - 5 RFT

• 50 DUs

• 15 Push Ups

• 5-4-3-2-1 Rope Climbs

Post WOD Midline - 4RNFT

• :30 Side Plank Ea.

• 25 Hollow Tucks

• Rest as needed between sets

Monday 11/27

Annual holiday party! - Saturday December 9th - pot luck , byob, significant others welcome, adults only

Sunday - December 10th - Closed

Strength - OTM x 10

• 1 Squat Clean Thruster

• Build to a heavy single

WOD- For Time

• 200m Row

• 5 Lateral Burpees

• 5 Thrusters (155/105)

• 300m Row

• 7 Lateral Burpees

• 7 Thrusters (135/95)

• 400m Row

• 9 Lateral Burpees

• 9 Thrusters (115/85)

• 500m Row

• 11 Lateral Burpees

• 11 Thrusters (95/65)

Friday 12/24

We hope you all had a great Thanksgiving day ! Back to our normal schedule today and for the remainder of the weekend, all classes will be on .

Strength Day

Part 1 = Back Squats

• 7 x 5 @ 70-75% of 1 RM

Part 2 = 5 Rounds

• Every 3:00

• 6-8 Bench Press + 8-12 Strict Pull ups

Thursday 11/23

Wishing you and your family a very happy thanksgiving !

8:00am class only today - we will be closed for the remainder of the day

Friday - normal schedule

Small Business Saturday - most of our stocked apparel will be on sale in the lobby! (Cash or Venmo preferred)

WOD - MUHAHAHAHAH

Wednesday 11/22

Tomorrow - Thanksgiving Day - 8:00am class only

Strength - Every 2:00 x 7 Sets

• 1 Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch

• Build based off feel

WOD - For total reps

6:00 AMRAP

2-4-6-8-10….

• Alt. Hang DB Snatch (50/35)

• Burpees Box Jump Over (24/20)

-Rest 3:00-

6:00 AMRAP

2-4-6-8-10….

• Alt. Hang DB Clean & Jerk (50/35)

• Burpees Box Jump Over (24/20)