Happy turkey-day week! Make sure you mark you calendars for the schedule changes this week. Wednesday’s 6:30 pm class is canceled, Thursday will be one class only at 9 am, Friday is open gym only from 9 – 12.

Monday
The workout today is 10 rounds for time of wall ball shots, handstand push ups and rope climbs. Come practice your rope climbing and handstand push up technique while under fatigue.

Tuesday
We will start class with a fast moving 21-15-9 rep scheme of overhead squats and box jumps. Once we recover from the WOD we will spend the remaining time of class reviewing toes to bar technique and finish with 50 toes to bar for time.

Wednesday
Our benchmark this week will test your grip and will power. We do this test in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary 20, 2009.

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Thursday
Come into class hungry for a long chipper. Its tradition to do a lengthy workout before we head to our big dinners filled with seconds and thirds and sweet deserts. You’ll be able to burn some extra calories to feel less guilty about indulging.

Friday
For all you black Friday shoppers stop into the gym after your early morning shopping to let go of the frustrations from bumping elbows with the deal crazy crowd. Open gym will run from 9-12 and is a great time to play around with some workouts you’ve been craving to try.

Saturday
Our partner WOD this weekend will be  a tough combo of heavy power cleans, burpees and medicine ball cleans all kicking off with a partner 5k row.

Sunday
Endurance WOD is exactly what it sounds like, a workout with a focus on endurance, nothing fancy just some sweat filled cardio!