Tuesday 11-27

Open (Advanced): 1. Weighted Strict Chin-Up 6-4-2-BUILDING in weight each set. Rest 2-3 minutes between sets. 2. For Time: 50 Burpees 50 Chest-to-Bar Pull-Ups   Performance (Intermediate/Masters): 1. Weighted Strict Chin-Up 6-4-2-BUILDING in weight each set. Rest 2-3 minutes between sets. 2. For Time: 50 Burpees 50 Chin-Over-Bar Pull-Ups   Fitness (Beginner/On-Ramp): 1. Strict Chin-Up…

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Monday 11-26

Open (Advanced): 1. “Smooth Criminal” 15 Minute AMRAP: 60 Double-Unders 30 Wall Ball Shots (20/14, 10′) 15 Deadlifts (245/165) 2. Single Arm Kettlebell Turkish Sit-Up 3×6-8/side-Building to moderate load, rest 2 minutes between sets.   Performance (Intermediate/Masters): 1. “Smooth Criminal” 15 Minute AMRAP: 60 Double-Unders 30 Wall Ball Shots (20/14, 10’/9) 15 Deadlifts (185/135) 2.…

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Saturday 11-24

9am Community Trial Class Open (Advanced): 1. Skill: Movement Prep 2. With a Partner, 6 Rounds For Time (3 Rounds Each):* Run 200m+10 Burpees-Relay Style Row 250m+10 Russian Kettlebell Swings-Relay Style (70/53) *One person works while the other rests, switching back and forth.   Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. With a Partner, 6…

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Friday 11-23

We are open for open gym from 9-noon and will be running a class at 10am!   Open (Advanced)/Performance (Intermediate/Masters): 1. EMOM x 8:* Minutes 0, 1, 2, 3: 1 Hang Power Snatch+1 Power Snatch+1 Snatch Minutes 4, 5, 6, 7: 1 Hang Power Clean+1 Power Clean+1 Clean *Moderate load across. 2. 2 Sets of…

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