WOD 11.25.2023

“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

WOD 11.24.2023

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.

WOD 11.22.2023

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

WOD 11.17.2021

“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