

Saturday December 1st, 2018
We know Jeb is ready, but who else is ready for First Saturday Friend Fest? WOD: 15 min AMRAP
Row 200m
10 Wall Ball
10 Pull Ups/
Push Ups
Relay with a partner
or team of 3
Each Movement is relayed Level 3- Burpees and CTB


Friday November 30th, 2018
We've all been on both sides of this picture. Strength: Shoulder Press
3 RM + 2 Push Press WOD: 4 Rounds
Run 200m
9 Snatch
18 Sit-ups Level 3: Run 400 Squat Snatch


Thursday November 29th, 2018
Again, an out of focus picture still shows the complete concentration of the moment. WOD: In teams of two, complete:
Row 1000m
50 Strict Pull Ups
100 KBS
100 Box Jump Overs
100 KBS
50 Strict Pull Ups
Row 1000m
*must alternate every
250m on row


Wednesday November 28th, 2018
I know this pic is blurry and not of one of our athletes. It DOES however, show an amazing amount of emotion. Rising to lift others never felt so good. Gymnastic: How far can you get in 6 minutes of
Flight Simulator
Lite
10-20-30-30-20-10
Double Unders
Good jump ropers
Flight Simulator 5-10-15...50-45-40 WOD: 15 min EMOM
AAB x 10/8 cals
max HSPU in :30
Hang Power Cleans x 7 (135/95) score is total HSPU


Tuesday November 27th, 2018
WOD: Interval WORK
4 min on 4 min off
Row 27 cals
Burpees x 27
Pull-ups x 27
Rest
Row 21 Cals
Burpees x 21
Pull-ups x 21
rest
Row 15 cals
Burpees x 15
Pull-ups x 15


Community Updates - November 26th, 2018
THIS WEEK - First Saturday Friend Fest at 9am! - HyperStrike 2.0 begins on Saturday. - CURE Adopt a family holiday gift drive - Men's bathroom closure Please see details below. Drew's Words of Wisdom... Food for thought this morning. "Fortune falls heavily on those for whom she's unexpected. The one always on the lookout easily endures."- Seneca Prepare yourself. Imagine not only the best cases scenario , but also the worst. This helps you not overreact when either happen


Monday November 26th, 2018
Strength: Back Squat
3 RM
Take 25 min to build WOD: 21-15-9
Thruster
TTB


Saturday November 24th, 2018
WOD: FGB Style
AAB
Sit-ups
Thrusters
Ball Slams
Rower


Friday November 23rd, 2018
WOD: 21-15-9
Box Jump
Push-ups
Rest 5 min
21-15-9
Wall Ball
Pull-ups


Happy ThanksGiving 2018
One Class today. 900am Make sure you stick around after for the Annual 7 minute Burpee Challenge. WOD: Parnter Chipper
800m Run Together
50 Back Squats
40 Sit ups
30 Burpees
40 Sit-ups
50 Back Squats
800m Run Together