Monday 12/02

Hello December !!

NEW MERCH COMING SOON! Pre-order list will be out later today with more details on the specifics with these new options. Please note that these will not be in before the holidays. I know a lot of you have been begging for a thermal so we’re bringing it back along with new hoodies!!

Body Amor - Alt OTM x 10 mins

• Even : 10 Bent-over Barbell Rows

• Odd : 10 Single Leg Glute Bridges ea.

WOD - For Total Cals

5 MIN AMRAP :

1 Round

• 24 Pull-ups

• 24 Front Squats (95/65)

  Directly Into...Max Cal Row

  - Rest 5 Minutes -

  5 MIN AMRAP :

  2 Rounds:

• 12 Pull-ups

• 12 Front Squats

  Directly Into...Max Cal Row

  - Rest 5 Minutes -

  5 MIN AMRAP :

  3 Rounds:

• 8 Pull-ups

• 8 Front Squats

  Directly Into...Max Cal Row

Friday 11/29

Normal schedule today !

Strength Day

Part 1 - Every 2:00

• 5x5 Back Squats

• @ 70-75% of 1RM

Part 2 - Every 90s x 12 Sets

• 1 Power Clean + 1 Hang Clean

• Begin about 60-65% and build

Thanksgiving Day 11/28

Happy thanksgiving ! Today we will only have an 8:00am class

Get ready for a partner WOD !!!

(Rope climbs included)

Wednesday 11/27

Today - Wednesday - NO 6:30pm class

Tomorrow - Thanksgiving Day - 8:00am class only

Friday - Normal schedule

Strength - Every 90s x 6 Sets

• 3-3-3-1-1-1 Push Jerks

• Begin ~ 60-65% and build

WOD - 18 min AMRAP

• 18 T2B

• 15/12 Cal Row

• 9 Push Press (115/85)

Tuesday 11/26

Strength - Every 2:00

• 5-5-5-3-3-3-1-1-1 Deadlifts

• Build based off feel

WOD - 3RFT

• 500m Row

• 12 DL (225/155)

• 21 Box Jumps (24/20)