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 Overhead BSQ Shoulder to Overhead

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 Rep Max Push Press (minimum of 5 sets) WOD: For Time (20:00 cutoff) 15 – 13 – 11 – 9 – 7 Front Squats @ 65%

***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 or Nick before/after your class to get your measurements done and complete your benchmarks. WARM UP 3x 300m Row 1x 400m Run 1x Fence Drills

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 Slam Ball Squats (30/20) 200m Row

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 Style Jump Rope 200m Run 1:00 DU 200m Run 1:00 Single Leg Jump Rope 200m Run 1:00 Free Style Jump Rope SKILL/STRENGTH KBS – 4

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 awesome weekend classes, and Michael Hall is shadowing at evening classes.  Also, Velvet Minnick and Julianne Grau will be completing their Level 1 Certifications this

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 to get your measurements before or after class and complete your final benchmark workout. WARM UP 200m Run 8-1 Scale of: Jumping Jacks Squats Pushups

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 to come get your final measurements and benchmark workout in for the Eat Clean Be Lean Challenge!  You will have all week until Friday to