NOVEMBER 21, 2017

EMOM for 16 Minutes
Odd: 12/9 Calorie Bike/Row
Even: 2 Power Clean
you choose weight for power clean. use same weight entire workout
score is weight used for power clean

We have all sizes of the hoodies and joggers at the gym to try out to make sure you get the right size.  Please try them on before you workout.

THANKSGIVING WEEK SCHEDULE:
MONDAY AND TUESDAY: NORMAL
WEDNESDAY: NORMAL MORNING, 4:30 (NO TEENS OR KIDS) AND 5:30 PM ONLY
THURSDAY: 8:30 AM ONLY
FRIDAY AND SATURDAY: 8 AND 9 AM ONLY

NOVEMBER 17, 2017

A) Snatch Balance
1-1-1-1-1-1-1
work up as heavy as possible for a single from the rack

B) Open Workout 11.4
AMRAP in 10 Minutes of:
60 Bar facing Burpee
30 Overhead Squat 120/90
10 Muscle up
score total reps

 

We are starting pre orders for our winter apparel order.    We have a zip up hoodie and joggers (both unisex sizing) and a men’s shirt and ladies tank.   We also we have beanies but I do not yet have a picture of those yet.    We are not ordering extras so if you want something sign up at the gym.  $35 for hoodie, $35 for joggers and $20 for shirts.   I think beanies will be $15 but not positive yet.

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NOVEMBER 15, 2017

EMOM for 24 Minutes of:
Min 1: 2 Rope Climb
Min 2: 1 Snatch
Min 3: 10 Bar facing Burpee
Min 4: 1 Snatch
you choose the weight on the snatch and use the same weight for the entire workout.
try and go as heavy as possible. you may attempt the snatch as many times as you need
within each minute. you must complete all reps within the minute to do the workout as RX.
score is the weight used for the snatch