THANKSGIVING Mash-up w/CFWC Coaches 400m Turkey Trot Stop #1: Hors d’oeuvres w/Samantha, Trey, J-cogs 60 Lunges 30 Push-ups 15 Cal Ski 400m Turkey Trot Stop #2: Apertif w/ Brantlee,Bardwell and Bayer 12 Muscle Ups 0r 15 Burpee Pull-ups 400m Turkey Trot Stop #3: Main Course W/Jimmy & Steve 3 Rounds 15 Deadlifts, 225/153 15 DB Thrusters, 50s/35s 400m Turkey Trot Stop 4: Dessert w/ Jess, Syd, Dina, Dani 10-9-8-7-6-5-4-3-2-1 KB Swing, 53/35 Sit-upRead more

1A.SA DB OH Press: Establish a 1 Rep Max 1B. Weighted Pull-up: Establish a 1 Rep Max “Walk This Way” – 10 Min AMRAP Wall Walk Ladder: 1-2-3-4-5……. 50’OH Walking Lunge, 50/35 (3 Rounds For Quality) Max Reps Chin-ups + Max Reps DB Bicep Curls Max Reps Close Grip Push-ups + Max Reps Barbell Skull CrushersRead more

DeJaVu: “Echo Chamber” AFAP in 3 Min, AFAP in 6 Min, Finish. *Rest 2 min between each rd 5 snatches, 135/93 100 DU 4 Snatches 30 Wall Ball Shots, 20/14 3 Snatches 30 KB Swings, 70/53 2 Snatches 30 Burpees over bar 1 SnatchRead more

WK 4: Reverse Deficit Lunges: 12-16 *Increase weight or reps “Elizabeth on the Ropes” 21 Power Cleans, 135/93 21 Ring Dips 3 Rope Climbs 15 Power Cleans 15 Ring Dips 2 Rope Climbs 9 Power Cleans 9 Ring Dips 1 Rope ClimbRead more

Olympic Lifting -Snatch pull + Muscle Snatch: 5 x 2+1 -High Hang Snatch: 4 x 2 -Clean Pull + Tall Clean: 5 x 2+1 -High Hang Clean:4 x 2 Endurance AMRAP 35 MIN 25 Burpee over DB 50 Box Jumps 25 Toes 2 Rings 50 SA Hang C&J 25 Pull-ups 50 Air Squats *Run 400m @ Min 5:00 – 10:00 – 15:00 – 20:00 – 25:00 – 30:00Read more