Warm up and Stretch

STRENGTH : BENCH 5 - 5 - 5 - 3 - 3

WOD 
 8 Front Squat (135/95) 
12 Back Squat (135/95)
 400 Meter Run 
4 Rounds

Warm up and Stretch

Teach : Rowing

WOD
  Row 3000 Meters
   100 Push Ups
   100 KB Swings
   100 Knees to Elbows or V-ups
 

Warm up and Stretch

STRENGTH: 
   OH Press 5 - 5 - 5 - 5 - 5

WOD - Helen
   400 Meter Run
   21 KB Swings (53/35)
   12 Pull Ups
3 Rounds 

Hey Everyone, 

I meant to get this out yesterday so that you can all plan to work some Turkey off after your feasts:)

Thursday 11/28 - (Thanksgiving Day) Closed
Friday 11/29 - We will have only the following Group WOD's
  12:00pm, 5:00pm and 6:30pm so plan to get in for one of those times.
Saturday 11/30 - Regular Saturday Schedule

Happy Thanksgiving Everyone. Thank you for playing a huge part in allowing Rissa and I to build this playground :)  Enjoy family and being able to have some down time this week.

Warm up and Stretch

WOD
 1600 Meter Run
 30 Box Jumps (24"Box)
 1200 Meter Run
 30 Box Jumps (24"Box)
 800 Meter Run
 30 Box Jumps (24"Box)
 400 Meter Run
 30 Box Jumps (24"Box)

40 Minute Time Cap

Warm up and Stretch

Teach: BENCH

WOD : 
   Bench
   Deadlift
   Pull ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Warm up and Stretch

WOD  - Power Cycle (Goal is to have Body Weigh on the Bar)
   5 Deadlifts
   5 Power Cleans
   5 Push Press
   5 Front Squats
   5 Power Cleans
5 Rounds


BONUS : 50 GHD Sit Ups

Warm up and Stretch

Teach: Front Squats 
            OH Squats

WOD
9 Squats
7 Front Squats
5 OH Squats
400 Meter Run

5 Rounds

It's your last day of Fundamentals today!!!!!!!

Warm up and Stretch

Dirty 30
30 Box jump, 24 inch box
 30  pull-ups
 30 Kettlebell swings 35lbs
Walking Lunge, 30  steps
 30 Knees to elbows or V-ups
 30 Push press, 45 pounds
 30 Back extensions
 30 Wall ball shots, 20 pound ball
 30 Burpees
 30 Double unders or 90 Singles

Post Time to 
Comments.

Warm up and Stretch

WOD: 
  2500 Meter ROW
  75 Doubles (150 singles)
  15 Weighted Pull ups (or strict with smallest band that will help you get over the bar at least once)
2 ROUNDS