NEWS

Thanksgiving Week Schedule

  • Mon 11/22  + Tue 11/23 – Regular Schedule
  • Wed 11/24 – 5:30a, 6:30a, 8:15a, 9:15a, 4p Teens, 5p, and No 6pm
  • Thu 11/25 – ONE CLASS at 8a, and Beer Mile at 9:15a
  • Fri 11/26 – Two Classes ONLY 8:15a + 9:15a
  • Sat 11/27 + Sun 11/28 – Regular Schedule

WOD

“#smashingceilings”

METCON

4 Rounds
6 Hang Squat Cleans
12 Burpees
18 Chest to Bars
24 Double Unders

Weight: 185/135

MASTERS

4 Rounds
6 Hang Squat Cleans
12 Burpees
18 Pull Ups
8 Attempts

Weight: 155/105

MOVE

4 Rounds
6 Hang Squat Cleans
12 Burpees
18 Ring Rows
32 Single Unders

Weight: 115/75

WOD GUIDANCE & GOALS
Choose a weight for the hang squat cleans that you can cycle for 2-3 reps before having to break. Move at a moderate pace on the burpees. Break pull ups into 6/6/6 or 10/8, and by the third and fourth round sets of 3. Do big sets of dubs/singles. Target 20 minute

Compare Scores HERE

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HOME WOD

4 Rounds
6 Jumping Squats
12 Burpees
18 Push Ups
24 Jumping Jacks

ENDURANCE

5 mile time trial