WOD

Stacey

B) 7 Rounds:

• 7-Power Cleans (95)
• 7-Thrusters (95)
• 7-Bar Facing Burpees

Starting Wednesday we will be selling Paleo meals in The Zone made by the one and only Paleo Nick. Below is one of the six meals we offer. You can either make it yourself or purchase for $10. Check out the video above. 

I don’t care if you buy them. Seriously. I’ll eat them all by myself. 

-Chad

Duffle bag city from our Thanksgiving workout

• Minute 1: 30-Double Unders + 8-T2B
• Minute 2: 20/15 Calorie Row
• Minute 3: 12-KB Lunges (53/36) 

  
Only one class today at 9am. See you there!!

We are closed on Friday. 

Normal schedule this Saturday. 

Gifford

• 30-Wall Balls(20/14)
• 15-Burpees

Thanksgiving Schedule:

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

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.