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Happy Thanksgiving All Classes Cancelled ************************************************************************* THANKSGIVING SCHEDULE! Wednesday, November 22: Regular schedule through the 11:30am class, ALL AFTERNOON CLASSES CANCELLED. Thursday, November 23: All classes cancelled. HAPPY THANKSGIVING! Friday, November 24: Three classes at 8am, 9am, and 10am. All other classes cancelled. We will NOT have childcare. Saturday, November 25: Annual Iron Bowl WOD at 8am, 9am […]

Build Up E2MOM 10 Strict Press – 7 Push Press 5 Strict Press – 3 Push Press 1 Jerk – 1 Jerk – 1 Jerk 5 Rounds For Time or 1 Round For Time: (15min cap)3 (15) Handstand Push-Ups or 1 (5) Wall Walks6 (30) Shoulder to Overhead 135/95 RX+165/115 MRX 95/659 (45) Dips RX+ Ring12 (60) Push-Ups15 (75) Box Jumps 24/20” RX+30/24 MRX 20/18 Core & Handstand

“LOREDO” 6 Rounds For Time: (45min cap) 24 Air Squats 24 Push-Ups24 Walking Lunge Steps 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in

Hang Squat Clean Build Up E2MOM 10 – 5 – 3 – 2 – 1 – 1 “Deadly Duke” by DB For Time: (30min cap) 100 Double Unders75 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 600m Row/Run or 1.5k Bike50 KettleBell Swings 32/24kgs MRX 24/16kgs400m Run/Row or 1k Bike30 Hang Squat Cleans 135/95lbs MRX 95/65 200m Row/Run or 0.5k Bike10 Bar/Ring

“BlackJack” by DBFor Time & Unbroken: (21min cap) 21 Hand Release Push-ups MRX Push-ups21 Power Cleans 95/65 RX+115/75 MRX 75/55 400m Run/Row or 1k Bike21 Toes to Bar21 Push Jerk400m Run/Row or 1km Bike21 Pull-Ups RX+ Chest to Bar MRX Ring Rows21 Sumo Deadlift High Pull400m Run/Row or 1km Bike21 Hang Clean & Shoulder to Overhead **or as few sets as possible Goal/working

“2:1 Chipper” by DB For Total Reps: 2min AMRAP: then REST 1minRun 400m/MRX 300m & Max Handstand Push-Ups or Hand Release Push-Ups 2min AMRAP: then REST 1min Row 400m/MRX 300m or 1k Bike & Max Over the Bar Burpees 2min AMRAP: then REST 1min100 Double Unders/MRX 75 & Max Kettlebell Swings 24/16kgs RX+30/24 2min AMRAP: then REST 1minRun 200m & Max Handstand Push-Ups or Wall Walks 2min AMRAP: then REST 1min Row

5 Rounds For Time: (20min cap)5 Power Cleans 135/95 MRX 95/655 Front Squats5 Shoulder to Overhead5 Back Squats1 Back Rack Split Jerk (*Can Thruster to a Split Jerk) 36 Double-Unders or 12 Box Jumps 24/20″ Rest 1min After Each Round Core Development 10 Evil Wheels15 Barbell Sit-Up to Press 20 Hip Extensions25 GHD Sit-Ups30 Butterfly ab-mat Sit-ups **************************************************** THANKSGIVING

2 Push Press to 2 Split Jerk Clusters E2MOM x 6min/3 sets 1 Push Press to 1 Split Jerk Clusters E2MOM x 6min/3 sets 6min build up to a 1RM Split Jerk “Smoke on the Rope” by DB 6 Rounds For Time: (18min cap) 200m Run/Row or 0.5k Bike11 Shoulder to Overhead 135/95 RX+165/115 MRX 85/60 2 RopeClimb 15’

15min Build Up to a 1RM Sumo Deadlift Team WOD 12min AMRAP: 12 Kettlebell Sumo Deadlift High Pull (synchronized) 6 Over the Bar Burpees (alternating) 9 Sumo Deadlifts (synchronized) 18 Partner Passing WallBall Sit-Ups Barbell Weight = 225/155 RX+ 315/215 MRX 185/125 Kettlebells = 24/16 RX+ 32/24 MRX 20/12kgs WallBall Sit-ups = 20/14 MRX 20/10

Squat Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 Mainsite WOD For Time: (21min cap)21 Squat Snatch 95/65lbs MRX 75/55 42 Calorie Row/Bike or 600m Run15 Squat Snatch30 Calorie Row/Bike or 400m Run9 Squat Snatch18 Calorie Row/Bike or 200m Run Core Development 2min High Plank Hold 25 Back Extensions 2min Low Plank Hold 25 Hip