WOD

Sean C

Back Squat
4 – 4 – 4 – 4 – 4 – 4

Power Clean + Front Squat
Build to today’s heavy single with a 2 second pause in the receiving position, followed by a front squat.

Box Brief:

This week there is no official Bring A Friend Day because of Thanksgiving but anyone is welcome to attend our Turkey WOD this Thursday.

Thanksgiving Schedule:
Thursday (Thanksgiving) – Only a 8:30 and 9:30am class
Friday & Saturday – Closed

Hersh & Sam

“Body Heat”
20 Minute EMOM:
Even Minutes – Max row for calories
Odd Minutes – Max burpees

Box Brief:
This week there is no official Bring A Friend Day because of Thanksgiving but anyone is welcome to attend our Turkey WOD this Thursday.

Thanksgiving Schedule:
Thursday (Thanksgiving) – Only a 8:30 and 9:30am class
Friday & Saturday – Closed

Shelby

CJ|

“Knuckle Sandwich”
For Time:
10 Muscle-ups
-then-
5 Rounds:
10 Push presses (155/105)
10 Front rack lunges (155/105)
-then-
10 Muscle-ups

Box Brief:
This week there is no official Bring A Friend Day because of Thanksgiving but anyone is welcome to attend our Turkey WOD this Thursday.

Thanksgiving Schedule:
Thursday (Thanksgiving) – Only a 8:30 and 9:30am class
Friday & Saturday – Closed

Sean D

Pure joy

Box Brief:
Happy Sunday!  This is our weekly blog.  Today’s article discusses a topic that never goes out of style.  We’re of course referring to recovery.  It cannot be emphasized enough how recovering from our workouts is very important.  Recovery doesn’t mean take the day off from the gym and lay on the couch.  We need to be actively helping our body restore itself.  This week’s post will provide you with some restorative modalities to consider.

Mike

Sam C

Power Snatch
Build to heavy single

“No Fly Zone”
10 Rounds: Not for time
10 Unbroken power snatches
Slow jog around the building

Box Brief:
This Saturday will be our Hero WOD Saturday! This month we will be doing DVB during our 9 and 10am classes. DVB is a local hero which several of our members knew personally. Anyone is welcome to come but are asked to bring their own wall ball if they have one.

Jay

Chris G

“ROWmance”
Tabata
Box jumps (24/20)
L-Sit
Ring rows
Handstand hold
Row for calories
1 Minute rest between each exercise
8 consecutive rounds at each exercise of 20 seconds of work, 10 seconds rest

Box Brief:
Weightlifting clinic is this Thursday at 6:30pm. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk. The 6:30 and 7:30pm classes will be cancelled to accommodate.

Parker M

…

“Crystal Palace”
7 Minute AMRAP: teams of 3
50 Front squats (135/95)
50 Front squats (185/125)
AMRAP – Front squats (225/155)
3-minute rest

7 Minute AMRAP:
50 Bench press (135/95)
50 Bench press (155/105)
AMRAP – Bench press (185/125)
3-minute rest

7 Minute AMRAP:
50 Deadlift (185/125)
50 Deadlift (225/155)
AMRAP – Deadlift (275/185)

Box Brief:
This Saturday will be our Hero WOD Saturday! This month we will be doing DVB during our 9 and 10am classes. DVB is a local hero which several of our members knew personally. Anyone is welcome to come but are asked to bring their own wall ball if they have one.