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

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 (24/20) 50 SDHP 50 V-Ups 50 FSQ 50 DU

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 rest) WOD 10-8-6-4-2 Deadlifts (275/205) 20-18-16-14-12 LHPU * Curb to Curb Run Each Round

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.  We have put them in the back and will only be taken out by one of us.  And sure enough, a few of the sizes

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 gym will be open from 10-12:00pm.  Coaches will be training at this time so there won’t be class held after the 9am class, but if

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 you! Here’s your Thanksgiving day WOD. Buy-In: 3 rounds :30 Drills Jumping Jacks Seal Jumps Lunges Squats Leg Kicks WOD: 6RFT 400m Run (1:30 of

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: 12min AMRAP 15 TTB 10 HSPU 5 Power Cleans (165/115) (225/155***Rx +)

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: 1 Min ME Burpees – 1 min rest 1 Min ME DU – 1 min rest 1 Min ME KB Snatch (24/16) – 1 min

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 through Thanksgiving.  So, don’t binge eat/drink all weekend. BUY-IN: 3 Rounds: Curb-to-Curb Run 10 Jumping Jacks 10 Lunges 5 Inch Worms 10 Push-ups Strength WOD: