Men/Women 25 min CAP Partner Workout 3 500m Rows 30 Pull-Ups 20 1-arm Thrusters 55/25 10 Burpee Box Jumps 500m Row

Men/Women Run 1 mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 mile You can break up the workout however you want (1o pull-ups, 20 push-ups, 30 squats)

Men/Women 10 Turkey Legs 8 Scoops of Stuffing 6 Pieces of Pumpkin Pie 4 Tiny onions… swimming in a sea of cream sauce… Sigh. 2 Intrepid workouts of 100 burpees for time to burn calories to make up for all of the above.

Men/Women 10min CAP 2 Rounds: 50 Wall Balls 20/14 3 Power Cleans (~90% 1RM) Rest 1 min 10min CAP 2 Rounds: 40 Burpees 25 Pull-Ups Finish the first workout early you get to rest until everyone start the next workout at the 11 minute mark.

Please check schedule for Thanksgiving class schedule. Men/Women Strength: 3-1-1-1 Push Press HIT: 10min CAP “Fran” 21-15-9 Thrusters 95/65 Pull-Ups

Please check schedule for Thanksgiving Schedule. Men/Women 25min AMRAP 10 Cleans (~75% of 1RM) 20 Muscle-Ups (20 Spiderman Pushups-must do a push-up with each leg for one rep) 30 Toes to Bar 40 Overhead Squats 95/65 (Strip Clean bar and put on new weight) 50 Rollouts (use Overhead bar) Hand […]

We changed the class time!  Make sure to check the class schedule! Missed a workout this week you were dying to, come in and get it done!

NEW CLASS TIME! We added a 9:00 A.M. 3 Rounds: 50 Double-Unders 8 Muscle-Ups/(8 Pull-Ups/8 Push-Ups) 50 Double-Unders 8 1-Arm KB Swings 70/35 (each arm)

Men/Women 25 min CAP Partner Workout 3 500m Rows 30 Pull-Ups 20 1-arm Thrusters 55/25 10 Burpee Box Jumps 500m Row

Men/Women Max Reps/Minute Wall Balls Burpees Thrusters 45/33 (Don’t Drop the Bar) Box Jumps 20″/16″ 1-Arm KB Thrusters 35/20