WOD
Complete the following for time:
10 Hang power clean & jerks (M: 135 lbs, W: 95 lbs)
200 Meter run
10 Hang power clean & jerks (M: 115, W: 75 lbs)
400 Meter run 10
Hang power clean & jerks (M: 95 lbs, W: 65 lbs)
800 Meter run

Goal: 14 min

Then,

Cool Down: Easy Row, Bike, or walk 3-5 min

CF LITE
Complete 3 rounds for time of:
50 Wall balls (M: 20 lbs, W: 14 lbs)
50 Burpees
100 Double unders

Goal: 21 minutes

Fall Lifestyle Challenge Results

Most remarkable Changes
Lenin Valdes
-Lost 8.05lb of Fat
-Gained 9.25lb of Muscle
-Lost 4.6% Body Fat
Lenin made significant improvements on all of his Benchmark workouts, was the highest point scorer on the Gold Team, and hit is macros every day but one.

Female athlete with largest Body Fat decrease
Kat Castillo: 4.3%

Male athlete with largest Body Fat decrease
Lenin Valdes: 4.6%

Winning Team
Silver Team: 58,512 points

Silver Team Stats
Total Fat lost as a team: 145.2lbs
Total Muscle gained as a team: 42.63lbs
Weekly Spreadsheet points: 37,001
Points earned from Body Comp. changes: 1,878
Throwdown points: 19,633

Gold Team Stats
Total Fat lost as a team: 151.15lbs
Total Muscle gained as a team: 43lbs
Weekly Spreadsheet points: 37,050
Points earned from Body Comp. changes: 1,941
Throwdown points: 18,289

Train harder, Eat better, Sleep longer, Aim higher, Day by day, LIVE THE LIFESTYLE

Thanksgiving Holiday Schedule

Join us on Thanksgiving day for our Annual Turkey WOD. This will be a fun/good workout before indulging in delicious Thanksgiving food!

Thursday, November 24th – Turkey WOD at 10am  (All other classes are cancelled).
Friday, November 25th – Open Gym 8am – 11am  (All other classes are cancelled).
Saturday, November 26th – Open Gym 8am – 11am