Thanksgiving Hours:
Wed, Nov 21st – The 12:30pm Class will be the last class of the day
Thurs, Nov 22nd – Closed. Have a great day with your friends/family. Let us know if you do any Turkey Trots or other activities!
Fri, Nov 23rd – Closed.
Saturday, Nov 24th – Back to regular schedule: 8,9, & 10am classes
Holiday Day Party: The party be on Saturday, Dec 8th, starting at 7pm. Tacos! Photo Booths! Dancing! And Open Bar! Save the date, and we look forward to seeing you all dressed up. 

Announcements on the holiday open gym schedule are coming!


Friday’s Workout
RETEST WEEK

“Chelsea”
EMOM 30:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Saturday’s Workout

Partner WOD
5 Rounds for Time
400 M Run (Together)
40 DB Deadlifts (50/35)
40 Sit Ups
Split the DL/SU as needed, one partner
working at a time.

Sunday’s Workout

TABATA(:20:10) MASH UP

#1 STATIC
4 Min for each(:20:10)
-Side Plank (alternating sides)
-Pallof Split Squat (alternating sides)

#2 DYNAMIC
4 min for each (:20:10)
-Skater Hops
-Kneeling/Standing See Saw Press

#3 BATTLE ROPES
4 min for each (:20:10)
-Kneeling
-Seated

#4 ROTATION
4 min for each (:20:10)
-Up and Over MB throw
-Alternating Weighted Twisting Reverse Lunge

 

Monday’s Workout
Practice

A) 4-6 Rounds for total meters:
1 minute max effort on rower
Rest
Begin next round when you have recovered breath to 7-second inhale & 7-second exhale
(12-minute cap)

B) Skill Work: HSPU

C) FQT:
Back Squat
20-15-10 @ 60%RPE
HSPU
10-10-10
(8-minute cap)

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