Sunday, December 1st

Test Week

Powerlift Total:

Max Back Squat

Max Deadlift

Max Bench Press

score = total weight.

*This Friday the 6pm class will be cancelled to set up for Saturday’s  Granite Games Winter Throwdown.  If you can help us set up please let us know.  The more the merrier!  

*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors!  The first heat starts at 9:00am.

Thursday, November 28th

Happy Thanksgiving!

*Our annual Free Thanksgiving Day workout will be today at 9:00am! Partner WOD so bring a friend!  The gym will only be open for this class.

Partner Workout, divide reps as needed: 

1000M Ski Erg

100 Situps

75 Wall Balls (20/14)

50 KBS’s (53/35)

25 Ball Slams (30/20)

50 Ring Rows

75 Pushups

100 Squats

1000M Row

for time.

*There will be no open gym on Friday but all open gym members are welcome to come to our classes at no charge.  The 6am & 6pm classes on Friday are cancelled but the 10:30, 12:00, 4:00 & 5:00 classes are available.

Wednesday, November 27th

Test Week starts today!

30 minutes to establish a max:

Power Snatch

Overhead Squat

Test 1: Max Bar Muscle Ups, two attempts.

Test 2: 2 Mile Run for time.

**Our annual Free Thanksgiving Day workout will be at 9:00am on Thursday.  Partner WOD so bring a friend!  The gym will only be open for this class.

***There will be no open gym on Friday but all open gym members are welcome to come to our classes at no charge.  We will cancel the 6am & 6pm classes on Friday but the 10:30, 12:00, 4:00 & 5:00 classes are available.

Tuesday, November 26th

-Skill Practice: Wall Walks

-8 rounds of tabata (:20 on :10 off) Rowing for total calories

then,

“Rankor”  (made by Brian Bennett circa 2009)

25 Wall Walks

50 Box Jumps (24/20″)

75 KBS’s (53/35#)

*emom: 4 burpees

for time.

**Our annual Free Thanksgiving Day workout will be at 9:00am on Thursday.  Partner WOD so bring a friend!  The gym will only be open for this class.

***There will be no open gym on Friday but all open gym members are welcome to come to our classes at no charge.  We will cancel the 6am & 6pm classes on Friday but the 10:30, 12:00, 4:00 & 5:00 classes are available.

Monday, November 25th

Make Up Day.

**Our annual Free Thanksgiving Day workout will be at 9:00am on Thursday.  Partner WOD so bring a friend!  The gym will only be open for this class.

***There will be no open gym on Friday but all open gym members are welcome to come to our classes at no charge.  We will cancel the 6am & 6pm classes on Friday but the 10:30, 12:00, 4:00 & 5:00 classes are available.

Sunday, November 24th

Reverse Hyperextensions & Reactive Box Jumps 4×10 each

and SDHP’s 5×2

then,

50-Double Unders, Situps, 25-Deadlifts (185/125)

40-Double Unders, Situps, 20-Deadlifts

30-Double Unders, Situps, 15-Deadlifts

20-Double Unders, Situps, 10-Deadlifts

10-Double Unders, Situps, 5-Deadlifts

for time.

*compare to 2/28/19

**Our annual Free Thanksgiving Day workout will be at 9:00am on Thursday.  Partner WOD so bring a friend!  The gym will only be open for this class.

***There will be no open gym on Friday but all open gym members are welcome to come to our classes at no charge.  We will cancel the 6am & 6pm classes on Friday but the 10:30, 12:00, 4:00 & 5:00 classes are available.