Nov 20, 2018
**Holiday Schedule**
Wednesday, November 21st we are running a limited class schedule with only one evening class. There will be the following classes: 0530, 0630, 0900, 1130, 1715
Thursday, November 22nd (Thanksgiving Day) there will be ONE CLASS at 0900 /w Childcare
Friday, November 23rd (Black Friday) there will be ONE CLASS at 0900 /w Childcare
Saturday, November 24th there will be ONE CLASS at 1000 (no open gym) /w Childcare
Childcare WILL be available on Thursday Friday and Saturday.
Strength
Back Squat
No more than 77%. Go a little heavier than last week and limit rest time if possible.
Conditioning
4 Rounds
In 2:00:
- 10 Dumbbell Box Step Overs (50/35, 24″/20″)
- Max Wall Balls in remaining time
Rest 2:00
Nov 19, 2018
**Holiday Schedule**
Wednesday, November 21st we are running a limited class schedule with only one evening class. There will be the following classes: 0530, 0630, 0900, 1130, 1715
Thursday, November 22nd (Thanksgiving Day) there will be ONE CLASS at 0900 /w Childcare
Friday, November 23rd (Black Friday) there will be ONE CLASS at 0900 /w Childcare
Saturday, November 24th there will be ONE CLASS at 1000 (no open gym) /w Childcare
Childcare WILL be available on Thursday Friday and Saturday.
Strength
1A) Strict Dips
1B) Single Arm Dumbbell Row
Fitness
1A) Strict Dips or Push Ups
- 3 x 2 negatives as slow as possible
1B) Single Arm Dumbbell Row
Conditioning
For quality, 10-9-8-7-6-5-4-3-2-1 reps of:
- Horizontal Ring Rows
- Push Ups
- 20m Double Kettlebell Front Rack Carry
Time isn’t really important here. Focus on quality reps.
Nov 18, 2018
**Holiday Schedule**
Wednesday, November 21st we are running a limited class schedule with only one evening class. There will be the following classes: 0530, 0630, 0900, 1130, 1715
Thursday, November 22nd (Thanksgiving Day) there will be ONE CLASS at 0900 /w Childcare
Friday, November 23rd (Black Friday) there will be ONE CLASS at 0900 /w Childcare
Saturday, November 24th there will be ONE CLASS at 1000 (no open gym) /w Childcare
Childcare WILL be available on Thursday Friday and Saturday.
Strength
Every minute on the minute for 12:00:
- Power Clean (position 2) x 3
Pause :01 in receiving position each rep.
Conditioning
3 Rounds for time:
- 5 Front Squats (185/125)
- 10 Box Jumps with step down (30/24)
- 200m Run
Nov 18, 2018
**Holiday Schedule**
Wednesday, November 21st we are running a limited class schedule with only one evening class. There will be the following classes: 0530, 0630, 0900, 1130, 1715
Thursday, November 22nd (Thanksgiving Day) there will be ONE CLASS at 0900 /w Childcare
Friday, November 23rd (Black Friday) there will be ONE CLASS at 0900 /w Childcare
Saturday, November 24th there will be ONE CLASS at 1000 (no open gym) /w Childcare
Childcare WILL be available on Thursday Friday and Saturday.
Microcycle Preview
- Monday: Deadlift
- Tuesday: Bodyweight Strength
- Wednesday: Back Squat
- Thursday: Partner Workout
- Friday: Partner Workout
- Saturday: Team Workout
Nov 16, 2018
**Holiday Schedule**
Wednesday, November 21st we are running a limited class schedule with only one evening class. There will be the following classes: 0530, 0630, 0900, 1130, 1715
Thursday, November 22nd (Thanksgiving Day) there will be ONE CLASS at 0900 /w Childcare
Friday, November 23rd (Black Friday) there will be ONE CLASS at 0900 /w Childcare
Saturday, November 24th there will be ONE CLASS at 1000 (no open gym) /w Childcare
Childcare WILL be available on Thursday Friday and Saturday.
Conditioning
With a partner, complete:
- 1 mile run together
- 100 Kettlebell swings (70/53 – alternate every 25 reps)
- 100 Push ups (alternate every 25 reps)
- 100 Kettlebell swings (alternate every 25 reps)
- 1 mile run together
