11/17

Thanksgiving Week hours:

Monday-Tuesday: Normal Hours

Wednesday, Friday, Saturday: 9, 10am only

Thursday-Enjoy family, friends, Run a Turkey Trot bc we are closed

11/17/17

Warm-up

Nice Little Warm Up

500m row or 400m run

3 Rounds:

10 pass throughs with PVC

5 GOOPS or jumping pull-ups

5 Light KettleBell Swings

5 Burpee Box Jumps

20 4-count Flutter Kicks

Metcon

Baseline From Hell (Time)

5 Rounds, 3 min Rest between Rounds

400m Run

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Squats

11/15

Metcon

Filthy Fifty (Time)

For Time:

50 Box jumps, 24″

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 steps Walking Lunge

50 Knees to elbows

50 Push press, 45#

50 Back extensions

50 Wall ball shots, 20#

50 Burpees

50 Double unders

11/3

MetconFalkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′

In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005

11/1

Muscle-Up Progressions3x 10 arch and hollow on rings

3×7 hips to ring

3×5 strict pull ups on ring

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

3 deadlift (225/155)

6 sit ups

50 double unders

6 deadlifts

12 sit ups

50 double unders

9 dl

18 su

50 du…etc