WARM UP 400m Run Plyos SKILL Turkish Get-Ups WOD 200m Run Then… 10-9-8-7-6-5-4-3-2-1 KBS (32/24) Pull-ups OH KB Lunge Then… 200m Run

WARM UP 400M Run/Row 3x: 20 Air Squats 10 Tuck Jumps 5 Strict/Jumping Pullups STRENGTH Snatch Pull Progression Work WOD 12 Min AMRAP: 200m Run/Row 3 Shoulder to Overhead (155/105) 3 Strict Pullups 6 Toes to Bar

WARM UP 400m Run Plyos (Indoor) Burgener Warm Up STRENGTH Work up to Max in the Following Complex: Hip Snatch + Hang Snatch + Power Snatch WOD “Isabel” 30 Snatches for Time (135/95)

Quick reminder that tonight we will be having our Christmas party at Stonewerks at Lincoln Heights starting at 7:30PM. Again, we are asking that only adults attend this get-together. (Sorry parents!!!) We have booked the upstairs area at Stonewerks. They will be offering an optional 3-course meal at $25 per person (link below) and of

Ladies!  Find a ‘bestie’ and be sure to register today starting at noon for our first large scale competition.  Click HERE to see more information and register!   WARM UP 200m Run 3 Rounds of Cindy PVC Warmup ENDURANCE Every :90 for 6 Rounds: 6 HSPU 8 Burpees WOD 400m Run/Row 100 DU (300 SU)

WARM UP :30 Drills Jumping Jacks Seal Jumps Pushups Straight  Legged Situps Stretch SKILL Double Unders!!! 0r ME DU WOD 6 Min AMRAP 5 Pullup-T2B 30 DU – 1 Min Rest – 6 Min AMRAP 10 Plate OH Lunge (45/25) 30 DU

***REMINDER – Our Christmas party is this Thursday at 7:30-11 PM at Stonewerks in Lincoln Heights.  We are asking that only adults attend this get-together.  Apologies ahead of time to parents who aren’t able to find a babysitter! We have booked the upstairs area at Stonewerks.  They will be offering an optional 3-course meal at

  Best of luck to Coach Drew today as he is competing in a national level weightlifting meet in Dallas, the American Open.  Drew will be competing against the best lifters in the nation including those who will be competing for spots in the 2016 Olympics!  He lifts today at 3:30PM on Platform B.  CLICK

WARM UP Ladders MOBILITY Hip Mobility Front Rack Mobility Calf Mobility (Partner) WOD 20 Min AMRAP: 400m Run 10 Thrusters (115/75) 30 Double Unders (90 Singles)

Do you have a playlist you think would be perfect for the gym?  Tired of the same old music played during class?  We realize everyone has different music tastes and it’s certainly hard to please everyone in a class, but we would like to invite our members to create some playlists for the gym.  As