Back Squat 4 sets x 3 reps (85-90%) Then: 3 Barbell Walks 20m (100-110%) Then… 21-15-9 Kettlebell Swing 53/35 Box Jump 24/20 2 min Rest 9-15-21 Kettlebell Swing Box JumpRead more

9 am- Olympic Lift Class with Jenny 10 am- Endurance with Brian 11:15- Yoga with Brantlee Endurance: 2 Rounds 800m Run 21 Pullups 21 Ring Pushups 400m Run 15 Toes to Bar 15 Goblet Squats 200m Run 9 KB Step Ups per leg 9 KB Swings *must row 30/20 cals and bike 30/20 calsRead more

Establish a 1 rep max Turkish Get-up Then… EMOM x 20 min complete the following Kettlebell Complex: (single arm) KB deadlift – power Clean – Front Squat – Push Press Left arm / then with Right Arm 70/53Read more

WWPF 0:00-13:00 Establish  2RM Front Squat   15:00 – Finish “Partner Jackie” 1000m Row 50 Thrusters, 45 30 pull-ups * partner may start rowing after partner 1 completes 1000m row   3 min rest after partner 2 completes 30th Pull-up   1 round for Time: 30 synchronized OHS, 95/63 20 synchronized strict pull-ups 10 Synchronized Wall Climbs   Look who we saw at the CFWC Thanksgiving Parade!Read more

Happy WODS-GIVING A Thanksgiving Event with All the Ladies 8AM AND 10AM CLASSES ONLY TODAY   Menu and Instructions   Appetizers with Fran:   800 meter run To Fran’s   1 Helping of: 15 Thrusters 15 Pullups   1st Course with Kelly:   600 meter run to Kelly’s   1 Plate of: 30 wall balls 30 box jumps   2nd Course with Annie and Isabel:   400 meter run To Annie and Isabel’s   30 Double Unders 30 Situps 10 Power Snatch 20 Double Unders 20 Situps 8 Power Snatch 10 Double Unders 10 Situps 6 Power Snatch   1st Dessert with Cindy:   300 Meter Run To Cindy’s   3 servings of: 5 pullups 10 Pushups 15 Airsquats   2nd Dessert with Helen   200 Meter Run To Helen’s   1 Round of: 21 Kettlebell Swings 12 Pullups   Drinks with Grace and Elizabeth:   100 Meter Run to...Read more