Today is a half day at MCFSA! We will run our last class at 12:00pm. Enjoy your Thanksgiving and we will see you back Friday at 8 or 9am! WARM-UP: 2X: 150m Row 5 Squats 10 Light KBS 15 Hollow rocks WOD: “Marconi” This workout is in honor of Detective Benjamin Marconi, who died on

Thanksgiving Schedule: Wednesday– Half Day! Noon will be the last class of the day. Thursday– CLOSED Friday– 8 and 9am Saturday– 8 and 9am Sunday– CLOSED WARM-UP: 200m Run X3 Cindy 5 Pull ups 10 Push ups 15 Air squats SKILL: Junk Yard Dog for TIME!! Each partner will do 2 rounds 1 Round =

Thanksgiving Schedule: Wednesday– Half Day! Noon will be the last class of the day. Thursday– CLOSED Friday– 8 and 9am Saturday– 8 and 9am Sunday– CLOSED WARM-UP: CTC 20 Air squats CTC 20 One legged kicks CTC 20 Pelvic raises CTC 20 LHPU CTC 20 GM SKILL: FInd 1 Rep Max Clean and Jerk WOD:

WARM-UP: 2 x 10 GM 10 Inchworm W/Push-up 10 Sit-up :30 Bar Hang 3:00 Stretch SKILL: “Death By AD” Team of 3 4 rounds *everyone takes a turn however they want to split work WOD: 4 Rounds(Waterfall 2 person groups) 400m Row 25 KBS (24/16kg) 15 T2R 5 Burpees BJ (20”)

WARM-UP: :30 drills 2x’s Baby Squats Lunges Bar hang SLSU InCH worm to Push Up Piriformis R Piriformis L Lunge to instep R Lunge to instep L SKILL: Bulgarian Split Squats w/ Kettlebells 4×8 per leg WOD: 21-15-9 Clean and Jerks (135/95) Pull Ups

Last day to order your t-shirt(s) is tomorrow, Saturday, November 19th. These are a re-order! Don’t miss out again. (9 color options) WARM-UP: 200m Run PVC warm up: Pass thru Good mornings OHSQ Fig 8 Burgner SKILL: “ISABEL” 30 Snatches for time WOD: 12 Min AMRAP: 200m Wallball run 20 WBS 15 Wall ball v-ups

  Thanksgiving Hours:WARM-UP: Everett warm-up WOD: 24 Minute EMOM M1: 15-20 KBS (24/16kg) M2: 12-15 Box jumps (24/20) M3: 2 Squat cleans* M4: 10-15 Calorie row M5: 8-10 Burpees M6: REST *Increasing weight COOL DOWN: Mobility  

Final day to pre-order your zip up hoodie! WARM-UP: 200 M Run Plyos PVC 2x’s: 10 Pass thru/Fig 8 10 OHSQ 10 Thrusters SKILL: 10-8-6-4-2 Bench Press WOD: For Time: 15 OHSQ (95/65) 15 Thrusters 800 M Run 10 OHSQ 10 Thrusters 400 M Run 5 OHSQ 5 Thrusters 200 M Run

Tomorrow is the last day to order your zip-up hoodie! We will not be ordering more than the pre-order amount. Don’t miss out! WARM-UP: Plyos SKILL: Teams of 3 Waterfall Style: 500 M Row 400 M Run 1200 M Bike WOD: For Time: 50 Sit ups 4 Rounds: 15 Deadlifts (185/135) 30 DU 50 Sit