“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

Deadlifts8 @ 68%6 @ 75%4 @ 84%2 @ 88-90%“Don’t Talk About My EMOM”18 Minute EMOM:Minute 1 – 15/12 Calorie RowMinute 2 – 15 V-upsMinute 3 – 2 Rope Climbs Box Brief:We have a limited schedule this week to celebrate Thanksgiving:Wednesday – Last class is at 3:30pmThursday –9:00am classesFriday – ClosedSaturday – 8:30 and 9:30am classes

Dumbbell Bench Press3 Sets:6-8 @ RPE 7/103 Sets:10-15 Banded Tricep Push Downs “What a Cluster”For Time: 15 Minute Time Cap10 Clusters (95/65)10 Bar Facing Burpees8 Clusters (115/85)8 Bar Facing Burpees6 Clusters (135/95)6 Bar Facing Burpees4 Clusters (155/105)4 Bar Facing Burpees2 Clusters (175/125)2 Bar Facing Burpees Question of the Week:What’s your favorite Thanksgiving tradition? Box Brief:We... Read More

Back Squat4 x 1 @ 50X1 at 82% “Compromise”3 Rounds:50 Foot Dumbbell Overhead Walking Lunge (50/35) (25 Feet each arm)12 Chest to Bar Pull-ups-then-3 Rounds:10 Sumo Deadlift High Pulls (95/65)12 Ring Rows Quote of the Week:“Never give up on a dream just because of the time it will take to accomplish it. The time will... Read More

Push Press6 x 2 @ 75-80% “And Then”10 – 8 – 6 – 4 – 2Clean & Jerk (135/95)Toes to Bar-then-20/18 Calorie Row-then-5 – 4 – 3 – 2 – 1Clean & Jerk (155/105)Strict Pull-ups-then-10/8 Calorie Row Recipe of the Week:Want some hearty for dinner next week? Time to make this White Bean Chicken Chili... Read More

Back Squat3 @ 70%2 @ 75%1 @ 80%1 @ 85%1 @ 90%1 @ 90%+ 3 Sets Not for Time:12 Kettlebell/Dumbbell Death March Steps100 Foot Front Rack Carry12 Kettlebell/Dumbbell Suitcase Reverse Lunges (one weight 6 steps each side)100 Foot Farmer Carry12 Kettlebell/Dumbbell Pull Throughs in Tall Plank Meme of the Week:

“Jeff Gordon”24 Minute EMOM:Minute 1 – 150 Meter RunMinute 2 – 5 Deadlifts + Box Jumps (24/20)Minute 3 – 10 Ring Dips Box Brief:Weightlifting clinic is this Saturday at 11am. Sign up sheet is at the front desk. $20 paid to Ricky.

Snatch + Hang Snatch + Overhead SquatBuild to heavy complex“Rowdy”7 Rounds:14/12 Calorie Row7 Hang Power Snatch (75/55) Question of the Week:What’s your favorite way to express your fitness outside of the gym?

Every 2:00 for 8 Sets:Power CleanSet 1 – 4 @ 50-55%Set 2 – 3 @ 60-65%Set 3 – 2 @ 70-75%Set 4-8 – 1 @ 80%+ “Maximum Destruction”11 Minute AMRAP:1000 Meter Run50 Wall Balls (20/14)Max Hang Power Cleans @ 80% of today’s heavy Quote of the Week:“I don’t run to add days to my life,... Read More

Floor Seated Dumbbell Press4 x 10 “Armistice Day”11 Minute AMRAP:11 Hand Release Push-ups19 Calorie Row19 Thrusters (45/35) Recipe of the Week:Let’s mix up breakfast! Try out this Sweet Potato Hash Egg Muffin recipe! Ingredients:1 sweet potato small2 eggs1/2 tsp. olive oil2 egg whites2 slices turkey bacon chopped1/2 red bell pepper chopped1/4 yellow onion choppedseasonings (to... Read More