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11/25/21 Happy Thanksgiving Metcon Turkey Day (Time) Team of 3 For Time: 1 mile Run 75 Push-ups (25 each) 4K Row 75 push-ups (25 each) 1 mile Run

11/24/21 Weightlifting Deadlift (Weight) 4 Sets of 10 @ 60% of 1RM Deadlift Metcon Metcon (Time) 3 Rounds For Time: 250/200 Row + 3 Power Cleans 500/450 Row + 5 Power Cleans 800/750m Row + 7 Power Cleans Barbell: 155 / 105 lb

11/23/21 Weightlifting Shoulder Press (Weight) 5 Sets of 10 @ 60% of 1RM Strict Press Metcon Metcon (Time) 27-21-15-9: Box Jump Overs or step overs (24"/20") Thrusters 95 / 65 lb

11/22/21

11/20/21 Metcon Metcon (Time) Partner WOD 1 Round of: 10 BMU 40 Hang Power Cleans 155 / 105 lb 400m Run Then….. 1 Round of: 10 BMU 30 Hang Power Cleans 155 / 105 lb 400m Run Then…/:/ 1 Round of: 10 BMU 20 Hang Power Cleans 155 / 105 lb 400m Run RX 5

11/19/21 Next Weeks Schedule: Monday 22nd Regular hours Tuesday 23rd Regular hours Wednesday 24th 5:30am 6:30am 8:30am Thursday 25th 8:30am Friday 26th 8:30am 9:30am Saturday 8:30am & 9:30am If anyone has any issues or concerns with the schedule please feel free to speak to Jill or Eric. We are happy to try and accommodate you.

11/7/21

11/6/21 Metcon Metcon (Time) For Time Partner WOD 2 Rounds: 30 Cleans (135/95) 50 Burpees 800m Run 10 Rope climbs 800m Run 50 Burpees Split reps run together RX: (115/85) & Pull-ups in place of rope climbs = 15 per person

11/5/21 Weightlifting Front Squat (Weight) Every 3 minutes 0:00 – 3:00 – 6:00 – 9:00 – 12:00 5 @ 75-80% 10 @ 70% 4 @ 80-85% 8 @ 70% 3 @ 80-85% Metcon Metcon (Time) Every 3 minutes for 5 Rounds: 0:00 – 3:00 – 6:00 – 9:00 – 12:00 6 Push jerks 6 Over

11/4/21 Metcon Metcon (Time) 5 Rounds 20 Calorie Bike 20 Calorie Row 10 Push-ups 10 V-Ups