WARM-UP 8 x figure-8 inside gym Indoor Plyos 1 Set of Fence Drills (10 reps each) 1 Set of 5pt Hip (15 reps each) WOD 20 Minute AMRAP of: 10 Ground to Overhead (115/75) Shuttle Run (4 touches) 15 Air Squats Shuttle Run (4 touches)

WARM-UP 800m run Plyos WOD – “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings (16/12kg) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/25) 50 AB Mat Situps 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double Unders (2:1 singles)

WARM UP 400m Run 5 Inch Worm + Push-Up 10 Lunge to Instep (Total) 15 Air Squats 200m Run 15 Air Squats 10 Lunge to Instep 5 Inch Worm + Push-Up 400m Run MOBILITY Couch Stretch Banded Hips/Shoulders WOD “Barbara-ish” 3 Rounds – Rest 3 Min Between Each Round 20 Pull-Ups 30 Push-Ups 40 Sit-Ups

Happy Thanksgiving from the MCFSA Staff!  We are truly thankful for our wonderful members.  You all make our gym special!!!

Quick Reminder!  We will be running our FULL SCHEDULE TODAY.  Tomorrow, Thanksgiving Day, we will be closed and FRIDAY we will be having a 9 AM CLASS ONLY! WARM UP 400m Run 2x: 10 Air Squats 10 Push Ups 10 KBS (Light) 10 Lunges (Total) ENDURANCE 4 Rounds 1 Min ME Empty Sled Push Rest

Thanksgiving Holiday Schedule Wednesday, November 26 – Regular Schedule Thursday, November 27 – CLOSED for Thanksgiving Day Friday, November 28 – 9:00am Class ONLY Saturday, November 29 – Regular Classes Sunday, November 30 – Regular Classes WARM UP 200m Run Everett Warm-up Barbell Warm-up 3 Position Snatch Review SKILL/STRENGTH 8 Minutes to Build to Heavy

Thanksgiving Holiday Schedule Wednesday, November 26 – Regular Schedule Thursday, November 27 – CLOSED for Thanksgiving Day Friday, November 28 – 9:00am Class ONLY Saturday, November 29 – Regular Classes Sunday, November 30 – Regular Classes WARM-UP 200m Run 2 x :30 Drills Lunges Squat Hold Plank Hold Straight Leg Sit-ups Supermans Hollowrocks Barbell Warm-up

WARM UP 400m Run Plyos SKILL 5 Minutes to Find Max Unbroken DU WOD For Time: 25 DU 50 Box Jumps 24/20 25 DU 100 sit ups 25 DU 50 Box Jumps 24/20 25 DU CASH OUT Dead Bugs and Mobility  

WARM UP 200 mrun Line drills 3×5 4 sec pushups X2 :30 bar hang ENDURANCE Teams of 2 2 rounds: Partner 1 Row for calories Partner 2 200 m run 15 burpees Switch Total number of calories rowed WOD Teams of 2: 3 rounds Partner 1 Row 500 meter sprint then immediately perform: Max effort

REMINDER –> No Park Workout TOMORROW because of the rain!  We will have both 8am and 9am classes at the gym.  Come get your workout on! WARM-UP Everett Warm-up Burgenger Warm-up with barbell STRENGTH Muscle Snatch + Snatch Balance + OHSQ = 1 Rep 6:00 EMOM x 2 reps AHAP WOD 5 RFT 20 WBS