* 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) Push Jerk: 7 sets of 5

Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. Rest 2-3 minutes between sets.

2) Bench Press:

3 sets of 5 @ 70% + Additional Load

3 sets of 3 @ 80% + Additional Load

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

3) Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

4) 15 minute AMRAP:

1 Squat Snatch

2 Hang Squat Snatch

3 Overhead Squats

Work at around 70-80% of your 1RM. Must be done as a complex. No dropping the bar between reps.

5) 5 rounds AQAP:

20 Toes-to-bar

20 Box Jump Overs 24/20

20 Shoulder-to-Overhead 95/65

20/15 Calories Assault Bike

Rest 5 minutes

Keep track of time to complete each round. Goal for scaling should be unbroken movements.

6) Farmers Carry: 6 x 50ft

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

7) Skull Crushers: 4 sets of 15

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

8) Abmat Sit-ups: 100 for time

Keep track of time and attempts to complete.

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