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Christina, congrats on the first pull-up!

A. Every 2 min for 5 rounds:
Hang Squat Snatch x2 + OHS x3

B. 4 sets:
1 min amrap strict pull-ups
rest 1 min
1 min amrap thrusters 75#/45#
rest 1 min
1 min amrap row meters
rest 3 min

Happy Thanksgiving!

Thanksgiving Schedule: Today we will have one class only at 9am, and then off to consume the turkeys and whatever else comes with those birds. Tomorrow, awaken from the turkey coma, we will have a class at 10am. This also will be one class only for the day. Saturday we are going back to the normal schedule.

A. Every min for 12 rounds:
Power Clean + Push Press x2

B. 10 rounds for time:
5 Hang Power Cleans
5 HSPUs
30 Unbroken Double Unders

What are we going to do with this 100-pound dumbbell?

In case you have not seen it yet, there is a big box by the changing rooms for the Team Dangerous Toy Drive. This year we are joining gyms around the city to collect toys for the families of soldiers. In this season for giving thanks, let’s give a little something back! The box will be up until December 12th.

Thanksgiving Schedule: Due to popular demand, tomorrow (Thursday) we will have one class only at 9am, and then off to consume the turkeys and whatever else comes with those birds. Friday, the day after, awaken from the turkey coma, we will have a class at 10am. This also will be one class only for the day. Saturday we are going back to the normal schedule.

“OPT Repeatability Test”
3 rounds, each round for time, at 100% effort, of:
Row, 250m
10 Kettlebell Swings, 32/24kg
10 Burpees
10 Kettlebell Swings, 32/24kg
10 Burpees
10 Kettlebell Swings, 32/24kg
Row, 250m

Rest exactly 12min between rounds.

Bojana!

Every 3 min for 2 rounds:
A1. Good morning @3211; 6-9 reps
A2. db floor press @31X1; 10-14 reps

B. 4 sets:
20 box jumps 24″/20″
15 deadlifts 115#/85#
75 sec plank hold
rest 2 min

Mind over Matter!

Thanksgiving Schedule: Due to popular demand, Thursday we will have one class only at 9am, and then off to consume the turkeys and whatever else comes with those birds. Friday, the day after, awaken from the turkey coma, we will have a class at 10am. This also will be one class only for the day. Saturday we are going back to the normal schedule.

A. Every 4 min for 3 rounds:
Back squat @30X0; 4.4.4; rest 20 sec between clusters of 4

B. Every 2 min for 4 rounds:
Weighted supinated pull-up @21X2; 3-5 reps

C. EMOM for 10 min
odd – 12 wall balls
even – 8 burpees

3-2-1-GO!

Today is our regular Make-up class at 10am. Pick the workout from the last week that you missed and do it, or pick a skill that is your weakness and work on it!

A. Tabata Squats -2. Focus on virtuosity. Week 11

B. TGUP, build up to a heavy single, both left and right

C. amrap 20 min
Partner A – hanging on the pull-up bar
Partner B – 120-foot walk with load overhead (60 feet left and 60 feet right)

Prep your shoulders!

A. 3-position Snatch

B. Fab 40:
40 Pull-ups
40 Front Rack Lunge Steps, 75/53#
40 Toes-to-bar
40 Burpees
40 Dumbbell Push Presses, 40/25# DBs
40 Hang Power Cleans, 75/53#
40 Goblet Squats, 24/16kg
40 Double Unders
400m Row

Back Bend with feet elevated, to help some of us with back and shoulder mobility challenges

A. Every min for 10 rounds: Power Clean + Push Press x 3

B. 5 rounds for time:
12 KB Swings
15 Box Jumps
15 Ring Dips

Finish with: Back Bend (& Back Limber or Back Walkover)

Ryan S, FGB!

Please welcome our newest member Ryan S., who graduated into classes yesterday!

Happy Birthday, David M.!

And welcome to PR Wednesdays! Starting today, and each week on Wednesdays we will test either a strength movement, gymnastic skill, or a benchmark workout. And… is there any better way to start this new “tradition” but with the everyone’s favorite, beloved… “Fran”! Please write your PRs on our PR board. We love seeing you succeed and we love celebrating your successes! 3-2-1-GO!

Every 5 min for 4 rounds:
A1. Front rack lunges in place, 12 steps (combined left and right)
A2. db torso row @21X0, 5-7 reps

B. “Fran”
21-15-9 reps, for time, of:
Thrusters, 95/65#
Pull-ups


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