Monday, November 24th

Thanksgiving WOD schedule: Thursday 27th there will be one wod at 8:00 am Friday November 28th there will be one wod at 9:00 am Saturday November 29th we will have one wod at 8 am and 9 am back to basics Click here to check in for wods 

Saturday, November 22nd

Thanksgiving WOD schedule: Thursday 27th there will be one wod at 8:00 am Friday November 28th there will be one wod at 9:00 am Saturday November 29th we will have one wod at 8 am and 9 am back to basics “BRING OUT YOUR TALENT….BRING OUT YOUR

Friday, November 21st

PRE: Alternating reverse lunges 4x 18-24 reps ** Max Push-ups (ring if possible) after every set WOD: 4 Rounds for max reps of: 45 seconds dumbell burpees (hands at side during jump) 15 seconds rest 45 seconds Anchored abmat sit-ups 15 seconds

Thursday, November 20th

MOBILITY: Please don’t drop your unloaded bars!! Bad form PRE: Squat Clean 6×3 (rest about 10 seconds between reps) 1. A pulling movement: You are basically pulling the barbell from the floor into a power position at the upper thigh

Wednesday, November 19th

Thanksgiving WOD schedule: Thursday 27th there will be one wod at 8:00 am Friday November 28th there will be one wod at 9:00 am Saturday November 29th we will have one wod at 8am and 9am Back to Basics MOBILITY: COS PLYOMETRICS If you are not