WARM-UP 400m Run Everett Warm-Up STRENGTH Thruster 5-5-3-3-1-1-1 WOD “Bear Complex” Perfomed @ 70% of Max Thruster 5 Rounds of 7 Cycles 1 Cycle Consists of: Clean FSQ Chest to

BUY-IN: 1st Line and Back 15 Jumping Jacks/Lunges 2nd Line and Back 15 Squats/Push-ups 3rd Line and Back 15 Seal Jumps/Burpees CTC Run 10 Pull-ups/15 Squat Jumps Strength WOD: 3

***REMINDER***  Those of you who have yet to get your final measurements done for the Eat Clean Be Lean Challenge have today and tomorrow to get them done.  Grab Drew

WARM UP I Think You’ll Figure It Out Based on the Pictures… ENDURANCE 12 Min to Complete: 1600m Run Burpees AMRAP WOD 14 Min AMRAP 15 Situps 400m Run 20

REMINDER: If you are competing in the Eat Clean Be Lean Challenge be sure you get your measurements and final benchmarks done before Saturday. WARM UP 200m Run 1:00 Free

Please help us in welcoming our newest staff members!  You’ll recognize each of these four names as long-time members of MCFSA: Jeff Luffman will be assisting Neal at his terribly

REMINDER!!!  This is the final week of the Eat Clean Be Lean Challenge.  Be sure to get your measurements and final workout done BEFORE SATURDAY.  Just ask Drew or Nick

BUY-IN: 800m Run PVC Warm -up Strength WOD: 3 x 15 RDL (135/95) WOD” “Mary” – 20min AMRAP 5 HSPU 10 Pistols (total) or 10 BSQ (95/65) 15 Pull-ups

The Eat Clean Be Lean Challenge will be wrapping up next weekend!  Make sure you push hard to the finale! Starting this coming Sunday, December 2nd, you will be able