Thanksgiving Week!



Stacey coaching in the frozen tundra apparently…




Normal schedule Tuesday. Get in and get a head start on that feast prep! Wednesday is limited schedule, Thursday and Friday are closed. See you all tomorrow!





Strength : Push Press
3-3-3-3-3, pause for 3 seconds in bottom of dip


WOD: 9 Rounds
5 CTB Pull-Ups
5 Thrusters 95/65



S : Jumping Pull-Ups, 65/45

– If you are relatively new still but have done jumping pull-ups a few times don’t be afraid to try banding up and doing real pull-ups. Have to start somewhere!!


L1 : Chin Over Bar Pull-Ups, 75/55

Rx+: 3 Muscle Ups




The Program


1. Strength and WOD Rx+


2. EMOM 20m
O: 1 Heavy Split Jerk
E: 2 Heavy Front Squat


3. 10m AMRAP for quality
2 TGU 70/53 (each side)
3-5 Strict HSPU with deficit, hardest able UB
ME OH hold (barbell), 225/155





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