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

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

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

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

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

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

Strength: Back Squat 3 RM Take 25 min to build WOD: 21-15-9 Thruster TTB

WOD: FGB Style AAB Sit-ups Thrusters Ball Slams Rower

WOD: 21-15-9 Box Jump Push-ups Rest 5 min 21-15-9 Wall Ball Pull-ups

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