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

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 +

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

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

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

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

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

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

This Saturday we will not be hosting our monthly Park WOD due to anticipated bad weather.  We will be hosting both the 8AM and 9AM classes as usual at the gym.