November 22, 2015

Monday, November 23rd 2015

GOBBLE GOBBLE: MODIFIED SCHEDULE

We hope everyone is looking forward to the Holiday week ahead. Due to typically lower attendance during the days around Thanksgiving we will be modifying our schedule slightly. However, we WILL BE OPEN THANKSGIVING DAY for a nice long burner WOD. Gotta get in a good sweat before you do some damage later in the day. Feel free to bring in friends or family members if they’re up for it!

MONDAY: Regular class schedule

TUESDAY: Regular class schedule

WEDNESDAY: Regular schedule except NO 7:30p CLASS. A big group is heading to Jail Break around 6p Wednesday so please join if you can!

THURSDAY (THANKSGIVING DAY): 10am ONLY

FRIDAY: Noon, 4:30p and 5:30p

SATURDAY: Regular schedule

SUNDAY: Regular Open Gym 9a-Noon

STRENGTH WOD

HSPU Re-Test 30 HSPU For Time Fitness- Find a modification that you can measure. (Ex. 10 Wall climbs for time/30 KB seated Presses) RX- 30 Kipping HSPU (you should be able to do one strict) RX+ 30 Strict HSPU 8 Min Time Cap Please note we would not recommend that people use 2 ab mats as the “test”. The range of motion required will not be a true indicator of gains. Reference back to your original scales from our test date of September 30th to determine what you want to attempt today!

WOD

8 Front Squats 12 Burpees 16 Pull ups 3 Rounds Fitness 115/75 RX 165/110 RX+ 185/125 **Yes the weight is heavy today! It should be a challenge to get all 8. BUT at you should be able to do each set in two sets of four**

One of our new members Robert E. looking strong on his barbell row…

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Monday, November 23rd 2015

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