Change of Shoes
Winter weather is here. Whether it is snowing out or not, please bring a clean pair of gym shoes to change into upon arrival.
Thanksgiving Schedule Changes
- No Kids Classes 11/24 or 11/27
- No Adult Classes 11/25 - Join us for an at home WOD
- No 5:30am or 6:40am on Friday 11/26 - all other classes running according to schedule
- Station Day ~ 9:00 in each station with 4:00 to transition to the next
- You will only do one warm-up depending on what your start station is.
- Similar to what we did last Monday (Front Rack Forward Lunge) except we will be taking a step backwards. PLEASE MAKE SURE TO CLEAN UP YOUR STATIONS OF PVC'S ETC. before you take a step back.
- 8 reps every 2:00 - record heaviest set of 8
As Many Rounds/Reps as Possible in 9:00
- Back Squats
- clean the bar to your shoulders, dip drive the bar to the back rack.
- Ab Mat Sit-Up (AMSU)
- Bar Hops
As Many METERS as Possible ~ 9:00
- You will Row, perform all the Air Squats and Ab Mat Sit-Ups
- With any time remaining, you will get back on the rower and row as many meters as possible.