WARM UP Outdoor/Indoor Plyos * Coaches Discretion ENDURANCE 4 Rounds Alternating With a Partner: 200m Run ME Slam Balls (30/20) WOD 50 DU (200 SU) 50 PP (75/55) 50 BJ

WARM UP 40om Run :30 Drills x3 Pass Throughs Good Mornings Figure 8’s OHS Burpees SKILL 8 Min to Find ME UB Double Unders OR 4 x 150m Row (:60

The new T-Shirts and Eat Clean Be Lean Challenge shirts are in!  If you reserved a new shirt, please come get Drew or Nick to retrieve the shirt for you.

As you all know, we will have class tomorrow and Saturday at 9 AM.  For those of you who typically come in and lift outside of normal class times, the

I hope everyone enjoys the holiday and gives thanks while you spend time with family and friends! We wish you all a Happy Thanksgiving! And no we didn’t forget about

Remember, NO EVENING CLASSES TONIGHT.  The last class will be at 12:00pm. BUY-IN: Ladders Endurance WOD: 2,000m Row (alternate 500m with partner) *then 1,600m Run (alternate 400m with partner) WOD:

WARM UP: 400m Run Plyos SKILL/STRENGTH 12 Minutes to Complete: Find 1 Rep Max Shoulder Press (Bar Starts on Ground) 500m Row Time Trial WOD 3 Rounds for Total Reps:

Remember to take a look at the class schedule for the week (to the right of this post).  Also, very important, the Eat Clean Be Lean Challenge does actually continue

Make sure you take a look at the Thanksgiving week schedule! BUY-IN: :30 Drills (x2) Strength WOD: 3 Attempts at a Max Weight to perform the rep scheme 1-3-5. (1)

Wednesday, November 21st 5:30am, 6:30am, 8:30am, 9:30am (Women’s only) and 12:00pm (NO CLASSES @ 4:30pm, 5:30pm or 6:30pm) Thursday, November 22nd CLOSED For Thanksgiving Friday, November 23rd 9:00am Only Saturday,