0827:

Time to Party. Please RSVP to our 2120 evite for our Holiday party coming up this Saturday. Bring a friend or family member and show them what the hype is all about! 

WU: DFM in the am/CDR pm

WOD: 15 minutes of work.

  • 10 OHS or 20 squat
  • 2/4 or 10 pull ups
  • 20 DU or 40 SU
  • 10 Hollow rocks
  • Run or row 300 m

STRENGTH/SKILL with the end of November so did OHS month. Check out your new:

  • Hang Squat Snatch

Take 15 minutes to discover.

Finish: 30/40 barbell rollouts?

0823: CFT

WU: Coach DR!STRENGTH: THE TOTAL

  • Press 5×3 3X2 111
  • DL 3X5 3X2 111
  • Squat 3X5 3X2 111

If you do not personally know your 1RM for each or any lifts? Max out at a 5 or 3 RM!!!!

Post if you would like but just have a fun lifting day on Thanksgiving eve. Reminder 8am class only on T-Day. Workout will start on the hour. Lions kickoff at 9:30am.

0822:

WU: 10 minutes (get right to it!)

  • Run 200
  • 2, 4, 6 or 8 strict chin ups

Rest 3 minutes

WOD 1: 5 minutes

  • 5 Thrusters 75/53
  • 4 LOTBB

Rest 3 minutes

WOD 2: 10 minutes

  • 10 HSH (work on balance)
  • 10 jumping split squat
  • 10 2ct mt climber

STRENGTH: WEDNESDAY

0821:

Schedule Reminder: Thanksgiving Day Wod: 8A.M only! 

Black Friday November 28: 6,8,9am 12,5pm classes only. There is no 5:15am or 6pm class times. 

WU: 5 min PT – then 10 minute on clock to workout load.WOD: 3RFT

  • 30 TTB or 50 abmat sit ups
  • 15 C&J 155/105

 

STRENGTH: OHS f/rack 5X5 10%Up