We are Open Thanks Givng Day 9am beginners class and 10am Everyone else. Closed Black Friday

Monday

Bench Press 5x3

B) Partner Wod (Stephanie Orr's Bday Wod)

400m Run (Both Run 1 carries med ball they tale turns running with the ball 14/10, all other movements are done 1 works at a time).

29 Pull Ups

29 Back Squats 3/4 of Body Weight, 1/2 Body Weight(Weight based on the lighter of the two partners unless there are enough racks to go around. Off the ground is ideal)

29 KB Swings

29 Double Unders (75 Singles)

29 KB Swings

29 Back Squats

29 Pull Ups

400m Run (Med Ball)

Tuesday

Front Squats

5x3

B) 2 rounds of

400m Run

20 Hang Squat Cleans 95/65

2 minutes rest then....1 round of...

800m Run

20 Hang Squats Cleans

Wednesday

Strict Press Work up to Heavy triple

(Intermediate on up clean from the ground, newbies from the rack)

B)11, 9, 7 for time

Deadlift 315/205 (Advanced) 225/155 (RX),

Push Jerks 185/135 (Advanced), 155/105 (RX)

ThanksGiving 9am beginners/10am Everyone else.

Hero Wod "Luke"

For Time

400 meter Run

15 Clean and Jerks (155/105 lbs)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lbs)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lbs)

400 meterRun

(Alternate WOD for 9am class beginners CF or Vistitors will be Murph, Partner and or Half Murph can be broken up like in the CF Games)

Black Friday TBD Closed until further noticed.

Saturday

Max Out Saturday

B) Complete sequence 7x

min 1: 2 Rep Front Squat (Increase weight to AHAP)

Min 2: 7 HSPU

Min 3: 1 Rope Climb

Sunday

Open Gym 930-1130

No Class but Wod will be written on Mirror TBD

Monday

Sarah J Tuibeo's Bday Wod

To be determmined

Tuesday

Ina's Bday Wod to be determined