* 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) 21 minute EMOTM:

1 – 5 Bench Press

2 – 8 Barbell Upright Rows

3 – 20 seconds/side Bird Dog

Warm-up as needed. For Bench Press try to build on your loading from last week. Upright rows should be down with hands touching, keep them strict, range of motion is bar to chin. Bird Dog focus on neutral spine and keeping your hips and shoulders square.

2) 12 minute AMRAP:

12 Toes-to-bar

12 Shoulder-to-Overhead 95/65

12 Box Jump Overs 24/20

Extra Work:

3) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken.

4) Bottoms Up Kettlebell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible.

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