Thursday, November 26, 2015

Friday, November 27, 2015

Pedro working thru the walking lunges!
Arm/Leg Swings
400m Run
2 Rounds of:
10 Push-ups
15 Air Squats
20-50 DU's or SU's

For Time:
Buy In:
100 Double Unders (3:1 singles)
4 Rounds of:
10 Deadlifts 205/133#
15 Burpee Box Jumps 24/20"
400m Run
Cash out:
100 Double Unders (3:1 singles)
Rx+ = 255/173#

With remaining class time work on a skill or strength movement.

Wednesday, November 25, 2015

Thursday, November 26, 2015

Happy Thanksgiving!! 
Hope everyone has a great day enjoying family and friends and please remember to count your blessings. Not just today, but everyday!!! Also lets make sure we remember our servicemen-and-women and their families, especially those that cannot be together this holiday!!!
If you see Johanna today, be sure to wish her a very Happy Birthday. Hoping you are treated to something extra special today!!!

Tuesday, November 24, 2015

Wednesday, November 25, 2015

Reminder: No 5:30 or 6:30 p.m. today!! 
Closed Thanksgiving Day 
Friday we only have 3:30, 4:30 and 5:30 P.M.

Arm/Leg Swings
Row 500m
2 rounds of:
10 Wall Squats
10 DB Thrusters
15 Hanging Knee Raises

10:00 EMOM
Even: Plank Holds
Odd:  10, 15, or 20, etc Double Unders or Single Unders
Pick a DU/SU number based on your skill level and try to maintain it.

"Tommy Boy"
14:00 AMRAP of:
15 Plate Ground To Overhead (45/25)
25 Ab-mat Sit-Ups
35 Air Squats