We’re supporting the Carolina Family Services this year! Please leave unwrapped gifts around the Christmas tree.
On December 7 Caitlin is hosting a kipping clinic. If you’re close to kipping or you’re feeling like your technique could use a tune up, get in here!
Bring A Friend Week is December 1-8. As a special thank you, we’re gifting $50 to your friends towards their first month of membership or their Fundamentals Course. If your friends can fill out the WAIVER beforehand, it will speed up getting them into class!
Sign up for the Nightmare before Fitmas today! Our gym Christmas party is coming up on December 13 at 6pm. If you don’t have a partner, we’ll find you one!
Thanksgiving: 1 Class at 9am with Caitlin.
Black Friday: Classes at 9am, Noon, and 4:30pm with Open Gym available from 8:30 am until 6:00 pm.
Programming album for this week: Weezer, The White Album.
Monday November 25, 2019
1A. Back Squat 5RM, then 3 sets of 2-3.
1B. Progress Banded Deficit Push ups
3 Rounds for time of:
3 Rope Climbs
10 Deadlifts, 275/205
12 Bar facing burpees
1A. Power clean + Hang Squat Clean + Squat Clean
1B. Weighted hip extension 5 sets of 10
9 am Sweat WOD
3 Rounds for Total Time of:
15/10 Calorie Row
6 Pole to Pole weighted Box Pushes 90/65
15 DB push presses
*Rest 3 minutes between rounds
1A. Sumo Deadlift x6@8 for 5 sets.
1B. 4 sets of 2 Rounds of Cindy strict.
3 Rounds of:
Power Clean 135/95
Box Jump 24/20
FR Lunge 135/95
Burpee Box Jump 24/20
Rest 1 Min
With a partner:
Sail to the new land: 2k row
Exploring the new land: 200 walking lunges
Climbing mountains: 100 mountain climbers
Quietly waiting to hunt: 1 min plank hold (synchronized)
Taking shots at turkey: 60 pistols
Terrible shot, work on aim: 100 wall balls
Still missed, pick veggies instead: 100 db snatches
Excited for feast: 500 single unders
Dessert: 100 burpees
Extra (optional) dessert: 800 m run together
1 Partner works while the other rests.
*no sweat class today
1A. Front Squat 5×5 between 75%-80%
1B. 3-5 sets of HSPU with 2 RIR.
150 Wall balls for time.
500m Row Time Trial.
AMRAP 26 with a partner:
10 Pull ups
16 AKBS 53/35
20 Box Jumps 24/20
*no sweat class today
4 Rounds for time of:
25 Sit ups
*class at 11 am only today. Open gym 11-4