November Happenings:

Nov. 1, 8, 15 – Gymnastics Series w/Ben  Click Here for details and to sign up

Nov. 16 – The Coolest Monsters book launch party w/Author Megan Baxter

Nov. 24 – Squat Battle w/Brandon Click Here to sign up

Holiday Schedule

Thanksgiving Day: 9am

Black Friday: 9am & Noon, Open Gym 9am – 6pm

*Normal schedule resumes Saturday 11/24

Monday November 12, 2018

Standing Single Arm DB Press

5 sets of 5 reps per arm

Superset w/4 sets of 30 sec Active Hang

then,

10 RFT

9 Thrusters 95/65lbs

35 DUs

Tuesday November 13, 2018

Build to a heavy complex in 15 min

Power Snatch + OHS + Hang Squat Snatch

then,

10-9-8-7-6-5-4-3-2-1

Burpee box jump overs 24/20”

CTB Pull ups

Wednesday November 14, 2018

Bench Press

6-4-4-2-2-2

Superset w/Bent BB Rows

5-5-5-5-5

then,

12min EMOM

Min 1: 30sec Max Distance HS Walking

Min 2: 30sec Max effort Air squats

Thursday November 15, 2018

5 sets of 100 ft Sled Drag

then,

13 min AMRAP

25 Dead lifts 225/155 lbs

35 WBs 20/14 lbs

45 Calories on the rower

55 HSPUs

Friday November 16, 2018

Front Squat @ 3.1.X.1 Tempo

3-3-3-3-3

Superset w/15 sec Hollow Hold + 15 sec Arch Hold

then,

4 person Teams

15 min AMRAP

20 Synchro Russian KBS 70/53 lbs

15 Synchro Goblet Squats 70/53 lbs

10 Synchro Burpees

*There will be 2 team members performing the AMRAP, 1 team member on the bike, and 1 team member resting at all times. Teams may divide the work however they like. The score is total reps plus calories on the bike.

Saturday November 17, 2018

“Deck of Cards”

Teams of 2

Partners will take turns turning over cards, and performing the number of reps shown on each. Face cards are worth 10 reps, and jokers can be held to nullify any upcoming card.

♠ Ab mat sit ups

♣ Push ups

♥ Pull ups (any variation)

♦ Air squats

Sunday November 18, 2018

12min AMRAP

500m Row

20 Push Presses 135/95 lbs

-Rest 3min-

12min AMRAP

400m Run

20 DLs 185/125 lbs