Happy Thanksgiving on Thursday! If you signed up for any classes on Thursday you will get a cancellation notice. We will be closed all day. If you sign up early for any classes on Wednesday or Friday I will be there. If you sign up at the last minute, I might notice and show up, but I will be grumpy! So the take away point is, sign up early!

MONDAY 11-23-15
Strength WOD: Deadlift
"Everday Warrior" WOD #4
AMRAP in 7 minutes:
2 Ground to Overhead Rx(115,75) M,S,T(85,55)
4 Alternating Pistols Rx M,S,T Wall Balls M,S(20,14) T(14,10)
4 G-2-O
8 Pistols/Wall Balls
8 G-2-O
16 Pistols/Wall Balls
16 G-2-O
score is total reps

TUESDAY 11-24-15
5 Rounds for time:
5 Tire Flips and Jump in/out
10 Push-ups with feet on tire
15 Ring Rows with feet on tire

WEDNESDAY 11-25-15
Back Squat
1 should be 1 Rep Max
10 should be 75% of 1RM
20 should be 60% of 1RM
30 should be 50% of 1RM

THURSDAY 11-26-15

FRIDAY 11-27-15
"Filthy Fifty"*
For time:
50 Box Jumps (24,20)
50 Jumping Pull-ups
50 KB Swings (35,26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45,35)
Back Extensions (GHD or Good Mornings)
Wall Balls (20,14)
Double Unders
* you may do "Terrible 25" if you have been here less than a year, or are pregnant

SATURDAY 11-28-15
Open Gym from 8-10
sign up if you plan to come

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