WARM UP 400m Run 3x: 20 Jumping Jacks 15 Russian Swings 10 Straight Leg Sit-Ups SKILL Kettlebell Snatch Work WOD 5 Min EMOM “Buy In” 10 KBS (24/16) 5 Toes to Bar then… 3 Rounds for Time: 10 KB Snatch Each Arm (24/16) 15 Pull-ups 30 Situps

WARM UP 2 Rounds: Curb to Curb Run 15 Air Squats 15 Push-ups 10 Inch Worms 10 Lunge to Instep (each leg) STRENGTH 5×2 Pause Front Squat (:03 Pause) WOD For Total Reps: 1 Min ME Hand Release Pushups 1 Min Rest 6 Min AMRAP: 3 Front Squats (155/105) 5 Burpee Over Bar 1 Min

***REMINDER*** Thanksgiving Weekend Hours Wednesday, November 27th – 5:00am, 5:30am, 6:30am, 8:30am, 9:30am and 12:00pm (NO CLASSES @ 4:30pm, 5:30pm or 6:30pm) Thursday, November 28th – 9:00am ONLY (open gym until 11:00am) Friday, November 29th – 9:00am ONLY (open gym until 11:00am) Saturday, November 30th – 8:00am and 9:00am Sunday, December 1st – 4:00pm ONLY

Wednesday, November 27th 5:00am, 5:30am, 6:30am, 8:30am, 9:30am and 12:00pm (NO CLASSES @ 4:30pm, 5:30pm or 6:30pm) Thursday, November 28th   9:00am ONLY (open gym until 11:00am) Friday, November 29th   9:00am ONLY (open gym until 11:00am) Saturday, November 30th    8:00am and 9:00am Sunday, December 1st   4:00pm ONLY WARM UP 3 Min Jump

WARM UP 400m Run PVC Warmup Barbell Warmup STRENGTH 4×2 Snatch Balance WOD With a Partner… 12 Min AMRAP 5 Hang Squat Clean Thrusters 10 Box Jumps 15 Hollow Rocks *Partner 1 does 5 Hang Squat Clean Thrusters, then Partner 2 does Hang Squat Clean Thrusters, Partner 1 does 10 Box Jumps, Partner 2 does 10 Box

WARM UP Ladders MOBILITY Foam Roll Ankle Mobility Front Rack Mobility WOD 15-12-9 Front Squat (135/95) Push Press 200m Run

WARM UP 200m Run Plyos ENDURANCE For Time: 500m Row 400m Run 100 DU (200 SU) 25 Burpees WOD 3 Rounds for Time: 20 Overhead Plate Lunges (45/25) 20 Pull-ups 20 Plate Ground to Overhead  

Lots of great seminars coming to the gym in 2014!  Check out the links below to sign up.  If you have any questions regarding any of the seminars, please contact Coach Drew or Coach Nick.  These are great opportunities for all of our members to gain a further understanding of the many aspects of fitness

WARM UP 400m Run PVC Warmup Barbell Warmup STRENGTH Find 1 Rep Max Clean & Jerk Then… 2×2 @ 85-90% of 1RM WOD 30 WBS (20/14) then… 3 Rounds: 10 Ground to Overhead (135/95) 10 Toes 2 Bar then… 30 WBS

WARM UP 400m Run Everett Warm-Up STRENGTH 5×5 Tempo Back Squat (:05 Down, :01 Up) WOD 100 Situps 80 Air Squats 60 Pushups 40 WBS (20/14) 20 Burpees on to Plate 10 HSPU