Author: Jade

* 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…

* 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…

* 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) Every 3:00 x 6 sets: 3 Front Squats + 4 Back Squats Warm-up as needed. Start around 60% of your 1RM Front Squat. For this piece perform the allotted Front Squats quickly rack the bar, then re-rack to the back, and perform the prescribed Back Squats. Your set is a total of 7 reps. The transition between Front and Back Squat should be as quick as possible, hands should not leave the bar, the transition should be no more than 5 seconds. Build as heavy as deemed fit. 2) 21-18-15-12-9-6-3 – AQAP: Power Cleans…