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

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

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

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

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