WOD

Matt D.

• Run 1 Mile
• Max Rope Climbs with remaining time

*3 minute rest

7 Minute Clock:

• Run 800 Meters
• Max Box Jumps (24/20) with remaining time

*3 minute rest

4 Minute Clock:

• Run 400 Meters
• Max Ring Dips with remaining time

Thanksgiving Schedule:

• Thursday: 9am Class
• Friday: Closed
• Saturday: Normal Schedule

“December to Remember”

• 3-Snatches (135/95)
• 6-Clean and Jerks (135/95)
• 9-C2B Pull Ups
• 54-Double Unders

Thanksgiving Schedule:

• Thursday: 9am Class
• Friday: Closed
• Saturday: Normal Schedule

Bob

• 2000 Meter Row
• 200-Double Unders
• 200 Meter Walking Lunge

Box Brief:

“December to Remember” fundraiser for Rachel’s mom this Saturday. We will be having normal classes at 9 and 10 with a BBQ and a raffle. 

Jan

-then- 5 reps @85% of today’s 1RM

B) 12 Minute EMOM:

• Minute 1: 20-Sit Ups
• Minute 2: 15-Russian KBS (72/53)
• Minute 3: 30 Second OHS Hold (45/35)

Box Brief:

“December to Remember” fundraiser for Rachel’s mom this Saturday. We will be having normal classes at 9 and 10 with a BBQ and a raffle. 

  
5, 2 Minute AMRAPs:

• 5-Bar Muscle Ups
• 150 Yard Shuttle Run
• Max Reps Thrusters (135/95)

*3 minute rest

“New” Jake

• Burpees
• Russian Twists (53/36)
• Strict Chin Ups
• Push Ups

Amy, Suito, Eddy & Kristin at The Rocky Mountain Classic

• 7-Dead lifts (275/185)
• 30-Air Squats
• 7-Strict HSPU

Box Brief:

Apollo killed it this weekend at The Rocky Mountain Classic. Our team (above) took 4th place just missing the podium by a few points. Chad finished in first place in the competitive men’s division. Great job Apollo!

Emmy

• Push Press (115/85)
• Front Rack Lunge (115/85)

**40-Double Unders after each round. 

No Open Gym today.