OPEN GYM 8a-11a

"Kill The Lights"
10-9-8-7-6-5-4-3-2-1
Dumbbell Cleans (50/35)
Weighted Sit Ups (50/35)

***COLD WEATHER: Wear appropriate clothing***
TODAY: ONE class at 8am
Beer Mile at 9:15am

"Stuffed"
2 Rounds
800 Meter Run
40 Pull Ups
30 Box Jumps (24/20)
20 Kettlebell Swings (70/53)
30 Step Ups (50/35) - 1 db in rack position
40 Push Ups
800 Meter Run (yup you run a mile in the middle)

Today: Regular Schedule except NO teens class or 6:30pm ...

Press
5x3, across at 80-85% 

Front Rack Lunges
5x5, across

Turkey Day/Week Schedule...

"Nothin' On You"
3 Rounds
500 Meter Row
15 Meter Handstand Walk
15 Hang Squat Cleans (95/65)

Turkey Day Schedule...

"Walking on Sunshine"
3 Rounds
400 Meter Run
21 Sumo Deadlift High Pulls (75/55)
12 Burpees Over the Bar

RNG 8am

Thanksgiving Week Schedule

“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats