Thanksgiving Hours
Nov 20-23 Normal Hours + Yoga Sunday 4PM
Wed Nov 24 last class at 5PM
Thanksgiving Doors Open early, 1 Class at 9AM, doors close 11AM.
Friday Nov 26 Doors Open early, Classes 7:15AM and Noon, doors close 1PM.
Sat Nov 27 Open 7-12, class at 10AM
Sun Nov 28 Open 8-11, class at 9AM
GrassFed Meat Delivery Dec 4th, order now.
Sat Nov 20
35 Min Cap
With a partner split however you like
30 Burpee Pull Ups
30 Cal
30 Burpee Deadlift 315/225
30 Cal
30 Burpee Over Bar
30 Ring Muscle Up
330m DBall or sandbag carry (30 trips between pull up bars if staying inside)
Sun Nov 21
30-20-10
Cals
Shoulder to overhead 155/105 (Scale so that the 30 can be 3-4 sets)
3 Min Break
21-15-9
Burpee Box Jump Over
Power Clean 175/115 (add 5-10# if you scaled the shoulder to overhead)
3 Min Break
9-6-3
Wall Walks
Front Squats (same weight as power cleans)
Monday Nov 22
On a running clock
0-12 Build to a heavy clean
12-20 4 attempts at a heavy power clean, score the 3 heaviest as 1 #
(If you do 240,250,260,270 your score is 780#. If you miss 2, add the 2 you make
Metcon:
12 Min AMRAP
12 DB Snatches
12 TTB
12 Goblet Squats
12 Shoulder Tap Push Up (Touch 1 Shoulder after each Push Up)
Tuesday Nov 23
3 Sets of 5 Z Press
2 Sets of 5 Front Rack Step Back Lunge
3 Sets of 1 Front Squat
Build in weight all 7 sets and try to set a new 1 RM Front Squat
Metcon:
30 DB Hang Clean and Jerk (switch arms every 5)
30 Box Jump
30 Wall balls
20-20-20
10-10-10
Wednesday Nov 24
9EMOM
Min 1: :40 HS Walk or Shoulder Taps
Min 2: :40 Muscle Ups or Pull Ups
Min 3: :40 V up or Hollow Rock
10 Rounds
:90 Work/ :90 Rest
10 KB Swings (53/35)
10 Abmat Sit-ups
Max Cal Row Row/Bike/Ski
Score total cals
Thursday Nov 25
40 Min AMRAP
25/20 Cal Row or Bike
25 Burpees
25 Pull Ups
25 Sit-ups
200m Run
Friday Nov 26
15 Min To build to a heavy Snatch
Metcon:
Partner WOD
20 Min AMRAP
20 Double Unders, 1 Power Snatch (135/95)
20 Double Unders, 2 Power Snatch
20 Double Unders, 3 Power Snatch…
Up by (1) Power Clean Until Finish
Partners alternate after completing a full round
Partner 1 does 20DU + snatch
then Partner 2 does 20DU + 2 snatch
then P1 does 20 + 3 snatch
then P2 does 20 + 4 snatch
continue this pattern until 20mins has completed
