* 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) Row – 6 rounds:

90 seconds @ Moderate Pace

30 seconds @ 2K Pace

60 seconds @ Easy Pace

15 seconds @ 500m Pace

1 minute Rest

Pick paces as needed, and goal should be to hit same paces for all 6 rounds. Remember there is a drastic difference between moderate and easy. Easy is a zone 1/2 effort, where moderate should be a zone 2/3. Moderate is a long, working pace, something that is sustainable for 60 minutes, but that you would have to work for. Total piece should be 24:30.

WOD:

2) 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.

3) 21-18-15-12-9-6-3 – AQAP:

Power Cleans 135/95

Bar Facing Burpees

Extra Work:

4) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Use assistance/add load as needed.

5) Single Leg Hip Extension: 3 sets of 10/side

Rest 90-120 seconds between sets. Add load if able.

6) Sled Drag: 400m @ Bodyweight

Not for time. If you can’t do this without stopping, scale load accordingly.

7) Reverse Hyper: 3 sets of 20

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

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