WOD
Front squat 1-1-1-1-1
*Use the heaviest weight you can for
each set. Rest as needed between sets.

Then,

Complete 3 rounds for time of:
1000 Meter row
400 Meter medicine ball run (M: 20 lbs, W: 14 lbs)

Then,
Roll/Smash Calves
Banded AbMat sit-ups: 3 x 15-20

CF LITE
“Daniel” with Dumbbells

Complete the following for time:
50 Pull-ups
400 Meter run
21 Dumbbell thrusters (M: 45 lbs, W: 35 lbs)
800 Meter run
21 Dumbbell thrusters (M: 45 lbs, W: 35 lbs)
400 Meter run
50 Pull-ups

Thanksgiving Holiday Schedule

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

TOMORROW, 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