WEEK NOTES 📝 

🔷 Schedule:  Closed Thursday.  1 Class Friday at 9am.  Sign up for classes early this week as we will cancel any that are unneeded such as Wednesday night if many are prepping and/or traveling.

🔷 Next event is our Christmas Party 🎉 on Saturday, December 7th.  6pm at The Bulldog.  We’ll have info out soon to RSVP. 

🔷 There’s a Turkey Trot 5k on Thanksgiving morning if you want to catch a run before feasting.  Gym will be closed on Thursday for Thanksgiving.

🔷 Winter gear is coming soon (12/1) to the online apparel store.  Thanks for taking the gear survey!  Plenty of fall apparel in there currently for our moderately chilly days.

 

Natalie working through the row on workout 20.5 with Amanda judging

-Programming-

MON: Starting the week with a 5×3 Back Squat at a moderate to challenging loading then hitting a workout with 400m Runs, DB Snatch, and Toes-to-Bar.

TUE: This will be your Weightlifting day this week.  Working a Clean & Jerk complex then heavy singles.  Finishing with a super short 6-Minute AMRAP of Burpee Strict Pull Ups. 

WED:  Conditioning Intervals going 3:00 x 5 cycles of Heavy Russian KB Swing, Air Squats, and Ab Mat Situps.  Great sweat before the holiday.  Finishing with Push Up volume sets.

THUR: Closed – go hit the Turkey Trot 5k in Downtown BR.

FRI:  One Class at 9am today.  Grab a spot early this week!  Teams of 3 working Rows, Box Jump Overs, and light Hang Clean & Jerks.  Come work out even if you made great decisions on Thursday. 

SAT: Partner WOD!  Lots of DB Work including Front Squats, Deadlifts, Push Jerks, and Front Rack Lunges along with runs together.