Thanksgiving Weekend Schedule!

Thanks to our awesome coaches for making themselves available to run WODs all throughout the weekend so you can get your fitness in!

Thursday, 11/22: 8AM and 9AM WODs

Friday, 11/23: 10AM and 11AM WODs

Saturday, 11/24: 9AM and 10AM WODs

Sunday, 11/25: No Yoga or Open Gym*

*There are no scheduled Open Gym times this weekend; if one of the coaches decides to open up the gym at any point, he/she will post in advance to the members’ Facebook group.

Weightlifting

Hang Squat Clean

16 MINS (go directly from Part A to B to C)

A) EMOM 4′: 3x Tall Squat Clean (start with knees/hips extended, there is no dipping, just dropping under) – LIGHT/MODERATE WT.

B) EMOM 4′: 2x Hang (Squat) Cleans – MODERATE WT.

C) 8 minutes to find today’s Heavy Single of a Hang (Squat) Clean – RECORD HEAVIEST

Conditioning

“Steel Cut”

AMRAP 7′:

8 Alternating Front Rack Reverse Lunges
4 Front Squats

Rx: Barbell at 70% of today’s heaviest clean — list weight used to comments

Thanksgiving Weekend Schedule!

Thanks to our awesome coaches for making themselves available to run WODs all throughout the weekend so you can get your fitness in!

Thursday, 11/22: 8AM and 9AM WODs

Friday, 11/23: 10AM and 11AM WODs

Saturday, 11/24: 9AM and 10AM WODs

Sunday, 11/25: No Yoga or Open Gym*

*There are no scheduled Open Gym times this weekend; if one of the coaches decides to open up the gym at any point, he/she will post in advance to the members’ Facebook group.

Skills

Ring Dip Progressions

WOD

“Pumped Up Kicks”

For Time:

50 DU’s / 30 Pull-Ups
50 DU’s / 20 Ring Dips
50 DU’s / 30 Toes to Bar
50 DU’s / 20 Ring Dips

Cash-Out

Shoulder Stretch & Smash – Coaches’ Choice