WOD

Remember we are only having 830 and 10 am class tomorrow. WOD ” Black Friday ” AMRAP 30 Teams of 2 10 – 20 – 30 – 40 – 50 – ETC Row Calories burpees over rower Power Clean 135 / 85

Holiday Schedule –  Thanksgiving – 1 class only – 830 AM ( should be packed , fun, get ready to earn your dinner )  Friday 830 am and 10 am  Saturday – open gym 830 am – 1130 am  WOD 11 . 22 . 17 ” Pechanga ” 7 x 2:00 Min Rounds Run 250

WOD 11 . 21 . 17 ” Build a Bear ”   15 min AMRAP 15 box jump over 24 / 20 15 snatches Snatch weight increases every round Round 1 : 75 / 55 Round 2 : 115 / 75 Round 3 : 135 / 85 Round 4 : 165 / 95 Round 5

WOD 11 . 20 . 17   ” Fran ” 21 – 15 – 9 Thrusters 95 / 65 Pull ups

WOD 11 . 17 . 17 ”  Ethanol ”   For time 21 – 18 – 15 – 9 Hang Power Clean 115 / 75 Burpees over the bar  

  We are doing a sweat shirt order. $50.00. These are nice 80 / 20 tri blend, soft , sweatshirts. Charcoal grey with white letters. We are only doing a pre – order for these, there will not be any extra order. make sure you sign up on the whiteboard. The image above, just shows

WOD 11. 15 . 17 ” The Gymnasty chipper ” Accumulate 1 min L hold from pull up bar 80 Double unders 60 situps 40 Pull ups 20 Hand Stand Push Ups 1 min l hold from pull up bar 20 Hand Stand Push ups 40 pull ups 60 situps 80 double unders 1 min

Fitness Challenge starts today! Make sure you come to a class or an open gym time and do the workout. Also remember to bring a towel if you plan on dunking. For the challenge, it is $100 and includes the price of the dunks both pre and post. If you have any questions about nutrition

11. 13 . 17 “Macho Man Randy Savage ” EMOM x 6 3 Power cleans 3 Front Squats 3 Push jerks Rest 3 min and add weight EMOM x 6 min 2 Power cleans 2 Front Squats 2 Push jerks Rest 3 min and add weight EMOM x 6 min 1 Power cleans 1 Front