WARM UP :30 Drills Jumping Jacks Seal Jumps Pushups Straight  Legged Situps Stretch SKILL Double Unders!!! 0r ME DU WOD 6 Min AMRAP 5 Pullup-T2B 30 DU – 1 Min

***REMINDER – Our Christmas party is this Thursday at 7:30-11 PM at Stonewerks in Lincoln Heights.  We are asking that only adults attend this get-together.  Apologies ahead of time to

  Best of luck to Coach Drew today as he is competing in a national level weightlifting meet in Dallas, the American Open.  Drew will be competing against the best

WARM UP Ladders MOBILITY Hip Mobility Front Rack Mobility Calf Mobility (Partner) WOD 20 Min AMRAP: 400m Run 10 Thrusters (115/75) 30 Double Unders (90 Singles)

Do you have a playlist you think would be perfect for the gym?  Tired of the same old music played during class?  We realize everyone has different music tastes and

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

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

***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

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