“Turkey WOD”40 Minute AMRAP: teams of 3Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25ptsAthlete 2 – GymnasticsAthletes 3 – BarbellGymnastics20 Sit-ups = 2pts1 Rope Climb = 5pts8 Pull-ups = 5pts15 Push-ups = 5pts20 KBS = 10pts30 Air Squats = 10ptsBarbellDeadlift (95/65) = 1ptPower Clean (95/65) = 2ptsC&J/Snatch (95/65) = 3ptsThruster (95/65) =... Read More

“Splinter”5, 4-Minute AMRAPs:30/20 Calorie Row/Bike20 Shuttle RunsMax Burpee Pull-ups4 Minute RestTomorrow’s Forecast:Turkey Day!Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pmThursday – 8:30 & 9:30am class Friday – ClosedSaturday – Closed Recovery of the Week:Here is another great stretch routine you can knock out at home. If we stay supple we stay healthy!

High Hang Squat Snatch + Hang Squat Snatch Build to A Heavy Complex “Smog Check”Death By Kettlebell Swings (53/36)Max Double Unders Tomorrow’s Forecast:Bike – Run – Pull-ups Question of the Week:What are you most thankful for?

“Diane”21 – 15 – 9Deadlifts (225/155)HSPU Tomorrow’s Forecast:Strength Day Quote of the Week:“The only limit to our realization of tomorrow will be our doubts of today.” Franklin D. Roosevelt Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pmThursday – 8:30 & 9:30am class Friday – ClosedSaturday – Closed

“Freedom Trail”3 Minute AMRAP:21/15 Calorie Row21 Burpees Over ErgMax Thrusters (75/55)3-minute rest 3 Minute AMRAP:18/12 Calorie Row18 Burpees Over ErgMax Thrusters (95/65)3-minute rest 3 Minute AMRAP:15/10 Calorie Row15 Burpees Over ErgMax Thrusters (115/80)3-minute rest 3 Minute AMRAP:12/8 Calorie Row12 Burpees Over ErgMax Thrusters (135/95) Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class... Read More

“Road Runner”3 Rounds: teams of 2600 Meter Run400 Meter Run200 Meter Run Tomorrow’s Forecast:Row – Burpees – Thrusters Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pm Thursday – 8:30 & 9:30am class Friday – ClosedSaturday – Closed Meme of the Week:

“No Smoking”20 Minute AMRAP:1 Deadlift (???)3 Muscle-ups15 Push-ups30 Double Unders Tomorrow’s Forecast:Run Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pm Thursday – 8:30 & 9:30am classFriday – ClosedSaturday – Closed Recovery of the Week:Here is a yoga routine you can follow along with any day this week. Make some time to improve... Read More

Split Jerk Press Heavy Set of 3 Tall JerkHeavy Set of 2 Split JerkHeavy Set of 1 Tomorrow’s Forecast:Deadlifts – Muscle-ups – Push-ups – Double Unders Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pmThursday – Only the 8:30 & 9:30 am classesFriday – ClosedSaturday – Closed Question of... Read More

“Fight Gone Bad”3 Rounds:1 Minute – Wall Balls (20/14)1 Minute – Sumo Deadlift High Pull (75/55)1 Minute – Box Jumps (20/14)1 Minute – Push Press (75/55)1 Minute – Row for Calories1-minute rest Tomorrow’s Forecast:Strength Day Quote of the Week:“Twenty years from now you will be more disappointed by the things that you didn’t do than... Read More

“Shuffleboard”20 Minute AMRAP: teams of 2200 Meter Run16 Dumbbell Step-ups (50/35) (24/20)12 Toes to BarRecipe of the Week:Have you ever tried Tandoori Chicken Legs and Roasted Cauliflower? Here’s your chance to spice up dinner! Warning there is a 24 hour window used to marinate the chicken. Ingredients:1 lemon2 chicken hindquarters or 4 chicken legs1/2 cup... Read More