Nov 25 – Dec 1, 2019

We’re supporting the Carolina Family Services this year! They are hosting their 3rd annual Christmas with Santa event where they are giving toys out to our community in need AND free pictures with Santa.  Their goal is 500 toys and they are currently half way there! Please leave unwrapped gifts around the Christmas tree. Ages are 16 & under with a minimum gift amount of $10. They really need infant/toddler age AND older teenager items. All toys due by December 6!

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!

Holiday Schedule:

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

Tuesday

1A. Power clean + Hang Squat Clean + Squat Clean

1B. Weighted hip extension 5 sets of 10

AMRAP 18

Run 400m

Max Toes-to-Bar

 

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

Wednesday

1A. Sumo Deadlift [email protected] 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

S2OH 135/95

Rest 1 Min

Thursday

Happy Thanksgiving!

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

Friday

1A. Front Squat 5×5 between 75%-80%

1B. 3-5 sets of HSPU with 2 RIR.

Karen

150 Wall balls for time.

 

500m Row Time Trial.

Saturday

AMRAP 26 with a partner:

10 Pull ups

16 AKBS 53/35

20 Box Jumps 24/20

*no sweat class today

Sunday

4 Rounds for time of:

30 Lunges

25 Sit ups

20 Burpees

15 Toes-to-bar

10 HSPU

*class at 11 am only today.  Open gym 11-4