ūüĒ∑ We hope everyone had a wonderful and relaxing Thanksgiving holiday weekend! ¬†It’s time to get back to work in the gym on yourself now. ¬†Take it slow on the workouts if you had a few days off and you’ll be better by the end of the week. ¬†We’ve got a great week planned for coming off the holidays.


Ally working through a Toes-to-Bar WOD




Going overhead with Push Jerk triples for strength time practice then we’ve got an ascending ladder AMRAP of Toes-to-Bar and Push Jerks.



Squat day! ¬†Working 8’s on the Front Squat for strength time followed by a quick and spicy couplet of Hang Squat Cleans and Bar-Facing Burpees.



Good longer interval workout to break up the week. ¬†We’re working through Box Jumps, Cal Rowing, Push Ups, and Ab Mat Situps on a minute clock. ¬†Easy to go hard or steady depending on your week.



Little running and bodyweight today working through 400m Runs, Pull Ups, and Air Squats.  Post-WOD accessory work has Single-Leg Kettlebell Deadlifts and L-Seated Dumbbell Press.



Testing the old Open WOD 11.1/14.1 which is a light and fast couplet of Double Unders and Power Snatches. ¬†We’ll use the strength time to practice the Power Snatch and get a little heavy before dropping down for the MetCon.



Alternating full rounds of Rowing and Wall Balls with a partner or we’ll setup a solo version for you too. ¬†Solid workout to kick off your weekend!