Author: camcfhcs

Every 1:00 for 8 Sets (alternate between)
5 Ring Rows (Chest under rings)
3 :05 Negatives
—
“Delayed Reaction”
Every 5:00 for 4 Rounds
20/16 Cal Echo Bike
75ft Walking Lunge 53/35
30 Pull Ups

Every 2:30 for 6 Sets
1 Squat Clean
Start at 77% of 1 Rep Clean and Jerk, increase each set
—
“Room to Breathe”
21-15-9
Hang Squat Clean 95/65
Toes 2 Bar

“Protect Native Women”
Partner WOD
P1: 5712m row
P2:1 Round
67 Air Squats
33 KB Swings 53/35
10 Shoulder to Overhead 155/105

Switch everytime a round is completed. Workout is over when 5712m on the rower is completed

Hope you had a good Thanksgiving!
9am Class Only Today
Free Family Fun Workout

“Parliament” Partner WOD
8:00 AMRAP
4 Plate Ground to Overhead 45/35
4 Overhead Lunges
4 Burpees
-1:00 Rest
8:00 AMRAP
8 Plate Ground to Overhead 45/35
8 Overhead Lunges 45/35
8 Burpees

1 Person completes one round then switches with partner.

Thanksgiving Schedule Update:
Wednesday No 6pm Class
Thursday No Classes
Friday 9am Only (Free Family Fun Day)
Saturday Regular Degular 9am

Every 2:30 for 5 Sets
2 Deadlifts
Starting at 75% of 1 Rep Max increase each set
Reset after each rep
—
“Give Up the Funk”
4 Rounds
2:00 Max Cal Echo Bike
:30 Rest
2:00 AMRAP
10 Empty Bar Good Mornings
10 Sit Ups
:30 Rest

Every 2:00 for 7 Sets
3 Push Presses
start at 70% of 1 Rep max and increase each set
—
“P- Funk”
10:00 AMRAP
Max Rep Push Ups
Every minute starting at 1:00
3 Shuttle Runs

Every 2:30 for 6 Sets
2 Back Squats
starting at 75% of 1 Rep and increase each set
—
“Loose Booty”
For Time
100 Wall Balls
50 Double Unders
100 Jumping Alternating Lunges
50 Double Unders
100 Air Squats
50 Double Unders

7 Rounds (Each for time)
7 KB Sumo Deadlift High Pull 53/35
5 Burpees
4 cone Shuttle Run

“The Rolling Stones”
Every 2:00 for 10 Sets
2 Hang Squat Snatches

Start Light (around 35%) and increase each set, decrease load by 10% for any missed rep

Reps do not need to be consecutive, Complete both within the first minute

Every 3:00 for 3 Sets
10 Bench Press
Starting at 65% of 1 Rep Max and increase by 5% each set
—
“Paint It Black”
6 Rounds 2:00 work/ 2:00 Rest
250m Row
Max Rep Box Push Ups 20/24″