Hang Power Snatch: teams of 2In 15 Minutes, Build to Heavy @20:00 Minutes “Graceabel”For Time: teams of 260 Snatches (135/95)60 Clean & Jerks (135/95) Meme of the Week:

“Expand”4, 5 Minute AMRAPs:Row for Meters5- Minute Rest Nutrition of the Week:Let’s talk about the idea of letting go of perfection when it comes to your nutrition. It’s tough when you’re in the thick of the holiday season and find yourself saying, it’s ok-I’ll be back on track on Monday. Then Monday rolls around and... Read More

Back Squat5 @ 40% of 1RM5 @ 50%5 @ 60% “Venom”12 Minute AMRAP:12 Kettlebell Swings (53/36)12 Goblet Squats (53/36)12 Single-arm Kettlebell Push Press (53/36) Question of the Week:What are you looking forward to during Christmas?

“MG”10 Minute Clock:1 Mile RunMax Rope Climbs3-Minute Rest 6 Minute Clock:800 Meter RunMax Box Jumps (24/20)3-Minute Rest 4 Minute Clock:400 Meter RunMax Ring Dips Quote of the Week:“Whatever we believe about ourselves and our ability comes true for us.”Susan L. Taylor

“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

“Earn Dinner”5, 3 Minute AMRAP’s:20/16 Calorie Row20 Shuttle RunsMax BurpeesRest 3 Minutes Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pmThursday – 8:30 & 9:30am classFriday – ClosedSaturday – Closed Meme of the Week:

Bench Press5 @ 75% of 1RM3 @ 85%1+ @ 95% “Death By Chest Pump”Death by Push-upsMax Double Unders Question of the Week:What are you thankful for? Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pmThursday – 8:30 & 9:30am classFriday – ClosedSaturday – Closed

Back Squat5 @ 75% of 1 RM3 @ 85%1+ @ 95%“Got Legs?”10 Minute EMOM:Even – 6 Back Rack Reverse Lunges (185/125)Odd – :30 Hollow Hold Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pmThursday – 8:30 & 9:30am classFriday – ClosedSaturday – Closed Quote of the Week:“I am who... Read More

“Strictly Down the River”25 Minute AMRAP:500 Meter Row3 Rounds of Strict Cindy1 Round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats Recipe of the Week:We love Orange Chicken, BUT it can be riddled with added sugar. Instead give this No Sugar Added Orange Chicken recipe a shot! Ingredients:Chicken1 3/4 lb chicken... Read More

“Tabata Bing, Tabata Boom”4 Rounds (each): 40 Seconds Work, 20 Seconds RestKettlebell Swings (53/36)BurpeesDouble UndersRope Climbs Meme of the Week: