Membership is Due, if you don’t pay online please bring payment into your next class.

Congratulations to the Webster family on the birth of their little nugget, Parker!!

We are so happy for you guys!!

WOD:

Cash-in: 100 Double-Unders

7 rounds

7 HSPUs

7 Pull-ups

7 Front rack Lunges (135/95)(115/80)(95/65)

Cash-out: 100 Double-Unders

Thanksgiving Week Schedule:

Friday: 10:00am, 5:30pm (ONLY Classes of the day)

Saturday: 10:00 am 

WOD:

“Elizabeth”

21-15-9

Clean (135/95)(115/80)(95/65)

Dips

Thanksgiving Week Schedule:

Thursday: 8:00am Thanksgiving WOD (ONLY Class)

Friday: 10:00am, 5:30pm (ONLY Classes of the day)

4 Course Gobble Gobble WOD:

1st Course: 5 Rounds

5 Pull-ups

10 Push-ups

15 Air Squats

2nd Course: 4 Rounds

8 HSPUs

15 KB Swings

3rd Course: 3 Rounds

15 Box Jumps

15 Toes2Bar

4th Course: 2 Rounds

20 Wallballs

30 Sit-ups

Thanksgiving Week Schedule:

Wednesday: 5:00am, 6:00am, 9:00am, 5:30pm (ONLY Classes of the day)

Thursday: 8:00am Thanksgiving WOD (ONLY Class)

Friday: 10:00am, 5:30pm (ONLY Classes of the day)

WOD:

A. 15 mins to work on a goat or a skill

B. 10 min AMRAP

6 Alternating Pistols

8 V-ups

10 Shoulder to Overhead (95/65)

Thanksgiving Week Schedule:

Tuesday: Regular hours

Wednesday: 5:00am, 6:00am, 9:00am, 5:30pm (ONLY Classes of the day)

Thursday: 8:00am Thanksgiving WOD (ONLY Class)

Friday: 10:00am, 5:30pm (ONLY Classes of the day)

WOD:

8 Rounds

200m Run

11 Dumbbell Burpee Deadlift

18 min Cut-Off

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Thanksgiving Week Schedule:

Monday: Regular hours

Tuesday: Regular hours

Wednesday: 5:00am, 6:00am, 9:00am, 5:30pm (ONLY Classes of the day)

Thursday: 8:00am Thanksgiving WOD (ONLY Class)

Friday: 10:00am, 5:30pm (ONLY Classes of the day)

WOD:

A. 7 Rep Back Squat

Take 20 mins to find your 7 rep max back squat

B. EMOM x 10

3 Hang Power Snatches

AMRAP DU’s in remaining time

choose a challenging weight that you can do 3 reps unbroken

WOD:

A. EMOM x 10

Clean

B. CrossFit Open Workout 11.3

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165/110)(135/85)(95/65)
Jerk (165/110)(135/85)(95/65)

WOD:

EMOM x 30

1st min: XX Strict Pull-up

2nd min: XX Dips

3rd min: XX Strict HSPUs

These numbers do not have to be big!

Use today as a strength day

WOD:

A. 5 sets

1 Hang Snatch + 1 Full Snatch

rest as needed between rounds

B. “Anchored Annie”

50-40-30-20-10

Double Unders

Anchored Sit-ups

WOD:

A. Spend 10 mins working on your kipping or butterfly pull-ups

B. Wallball Kalsu

100 Wallballs

every minute on the minute do 5 burpees