Class at 5:15-6:15- 8:30 a.m. 1. Snatch 5×1 Low Hang squat snatch, climbing in weight. 2. “Amanda” 9-7-5 of: Muscle ups  or 19-14-10 dips Squat Snatch, 135/95 4. 3 RFT: 20 box jumps 24/20 25 T2B 20 1-arm DB Snatch, 55/35 (10/side)

WOD “Feast Gone Bad” 3 rounds for time, 1 minute at each station; row for calories push press 65/95 double unders power cleans 65/95 walking lunge steps with sandbag 40/60 REST! (you’ll be THANKFUL for rest!) Thanksgiving schedule: Thursday 1 class 7 a.m. Friday 5:15, 6:15, & 8:30 a.m. Saturday no class

Rest Day 🙂 Yoga with Laura at 5:30 324 Roberts $10 drop in Thanksgiving morning WOD “Feast Gone Bad” @ 7:00 a.m.  (one class only today) Thanksgiving schedule: Thursday 1 class 7 a.m. Friday: 5:15am, 6:15am & 8:30 a.m. Saturday no class

Thanksgiving morning – 7 a.m. – “Feast Gone Bad” Death by Squat Clean With a Running Clock… A. Death by Squat Clean, 155 / 105 at the 10:00 Mark: B. Death by Squat Clean, 135/95 at the 20:00 Mark: C. Death by Squat Clean, 115/85 at the 30:00 Mark: D. Death by Squat Clean, 95/65 […]

There will be a Turkey WOD on Thursday – 7 or 8 am TBD. Post to comments if you are interested . 1. Snatch 3×1 at 85% 3×1 at 90% 3×1 at 85% 2.  AMRAP 20 of: 50 Wallballs, 20/14 50 Double-Unders 40 Box Jumps, 24/20 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees […]