* Fall Soft Goods Order HERE

** Thanksgiving Schedule…

Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes

Thursday, November 24th. ONE class at 9 AM. Come join us before you eat!

Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted.

WOD:

1) Hang Power Snatch: 2 Reps Every 1:00 x 10 sets

Warm-up as needed. Start at 60-70% of your 1RM. Work from the same hang position for all 10 sets. No dropping the bar between reps. Build as heavy as deemed fit.

2) Hang Power Clean: 3 Reps Every 1:00 x 10 sets

Warm-up as needed. Start at 60-70% of your 1RM. Work from the same hang position for all 10 sets. No dropping the bar between reps. Build as heavy as deemed fit.

3) 10 minute AMRAP:

5 Chest-to-bar Pull-ups

20 Wall Balls 20/14

40 Double-unders

Extra Work:

4) Farmers Carry: 400m

Pick a loading you can complete with in under 10 minutes. Keep track of total attempts to complete.

5) Muscle-up: 10 minutes Practice

Work on any facet of a Muscle-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE