November 28th



4 Rounds of:
-10 Front Squats 155/105 #’s
-250m Row

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November 27th

-Rest Day-

Hit a workout we did this past week or do

5 Rounds of:

10 Burpees

10 Sit Ups

November 26th

Great Day of workouts! We had someone in every class! I guess everyone wants to burn off all that thanksgiving food.

-Team WOD-

Will be made up on the spot. Hope to see you all here at 10:00AM. It’s a free workout so bring a friend!

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November 25th


Fight Gone Bad
3 Rounds of:
– 1min box jumps 20″/18″
– 1min sumo deadlift high pull 75/55#
– 1min Wall Ball 20/12#
– 1min Row
– 1min push press 75/55#
– 1min Rest

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November 24th

Only one class today at 8:00AM. Come get a nice workout in before you stuff your face with thanksgiving dinner.


-400 meter Run
-21 Kettlebell Swings 1.5/1pood
-12 Pull Ups

This is a benchmark workout so remember to write down your times

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November 23rd

Schedule for the rest of the week

Thursday – Only one class at 8:00AM
Friday –  Normal schedule
Saturday – Normal schedule

Here is a great video from Kelly Starrett about being in good position.


Death by shoulder to overhead @ 115/65 #’s

1 Shoulder to overhead the first minute
2 shoulder to overhead the second minute
3 the third minute, and so on until you cant complete the number within the 1 minute time

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November 22nd

Here is a great blog regarding women, weight training and body perception. My brother sent this my way a few days ago and it’s perfect for the workout were doing today. Also I hear the question all the time “why am I not losing any weight?” I hope you’re all able to take the time to read this and enjoy it as much as I did.

After your done reading, come into the gym and we’ll hit it hard!!!


Heavy Clean

Then 5 rounds for time of:
-20 Double Unders
-10 KB swings 1.5/1 pood

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