Friday 11/22

Thanksgiving Day - 8:00am class only

Strength Day

Part 1 - Every 2:00

• 10 x 3 Back Squats

• @ 75-80% of 1RM

Part 2 - Every 90s x 8 Sets

• Sets 1 - 4 = 1 Snatch + 1 Hang Snatch

• Sets 5-8 = 1 Snatch

Thursday 11/21

All photos from Turkey Tourney have been posted to our Facebook page !

Reminder that next week on Thanksgiving we will have one class only at 8:00am

Strength - Alt OTM x 10mins

• Even : 3 Deadlifts (70-75%)

• Odd : 10 DB Bench

WOD - OTM x 5 RDS

• Min 1 = 16 DB S2OH (50/35)

• Min 2 = 2 Rope Climbs

• Min 3 = 15/12 Cal Row

• Min 4 = 20 Plate Sit ups (25/15)

• Min 5 = Rest

Wednesday 11/20

Photos from the strength ladder are posted to our Facebook page ! Feel free to tag and share. More to come today !

Strength - Every 90s x 8 Sets

• 3-3-3-3-1-1-1-1 Power Cleans

• Build based off feel

WOD - 4RFT

• 24 Walballs (20/14)

• 18 Box Jumps (24/20)

• 12 Power Cleans (115/85)

Tuesday 11/19

WOD - 10RFT

• 250m Row

• 30 DU

• 8 T2B

Monday 11/18

Another Turkey Tourney in the books ! Congratulations to all of our athletes who gave it their all on the competition floor ! We saw a bunch of PRs during both our strength ladder and 2RM FS too! Thank you to everyone who competed , watched , and helped out this past Saturday, without you it would not be possible at all!

Strength - Every 90s x 6 Sets

• 3 Strict Press

• @70-80%

WOD - 12 min AMRAP

• 8 HSPU

• 8 Burpee Pull Ups

• 8 Goblet DB Reverse Lunge (50/35)