* 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.

Pre Class:

1) 20 minute EMOTM:

1 – 10-20 Calories Ski Erg

2 – 100ft Handstand Walk

Scale reps/distance so that you can maintain for all 10 rounds.

WOD:

2) 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.

3) 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.

4) 10 minute AMRAP:

5 Bar Muscle-ups

20 Wall Balls 30/20

50 Double-unders

Extra Work:

5) 9 minute EMOTM:

1 – 1 Legless Rope Climb 15ft

2 – 2 Legless Rope Climb 15ft

3 – 3 Legless Rope Climb 15ft

Repeat for 2 more rounds

Scale as needed. Replace Legless with Legs if you can’t get all the reps legless.

6) Paralette Handstand Push-ups: 7 sets of 3

Strict or Kipping. Build to a max deficit. Rest 90-120 seconds between sets.

7) Banded Ring Dips: 7 sets of 3

Build to a max band tension. Rest 2-3 minutes between sets. Strict.

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