Just a few words of wisdom to take into the weekend with you. I know it sounds cliche but it’s absolutely true that the hardest part of working out is walking through the gym doors. With the holidays coming up and family and traveling and the stress that comes this time of year added on to the regular day to day stresses it’s easy to put your workout, and in turn, yourself, on the back burner. Do yourself a favor and squash this idea right here and right now.  Don’t make all the hard work you have been putting in all for not!!!

Run 600

90 DU’s

30 DB snatches 

30 v ups

45 burpees

30 v ups

30 DB snatches

90 DU’s

Run 600



Just a reminder we will have 12pm and 4:30pm classes only tomorrow. Come work off some of that good eating we all did today!!!



Cal row

Kb swing 53/35

Abmat sit-ups

For time!



 We will be in the gym tomorrow around 9am until maybe 10:30-11 if anyone wants to come and get a sweat on before the feast. It will be open gym style. If we don’t see you…



Heads up y’all, only 3 more chances to get your WOD on before you stuff your face full of delicious yumminess on Thursday.  5:30am, 12pm and 4:30pm. Come and get it!!!



3 deadlift @ 75-80%

10 push-ups


With a partner, alternate complete rounds and reps for 18 minutes of:

9 burpees box jump overs 24/20

9 front squats 155/105



Workout of the DayA.

Take 15-20 minutes to build to today’s heavy Jerk

Against a 2-minute running clock, complete:

Row 300 Meters

115/75 lb Push Press x max reps
Rest 2 minutes between sets, and complete a total of four sets.



Workout of the DayA.

Six sets of:

Back Squat

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Rest 3-4 minutes between sets

Complete as many rounds and reps as possible in 10 minutes of:

10 Toes to Bar

10 Kettlebell Swings (24/16 kg)

10 Wall Ball Shots (20/14 lb)