Strength: 1 RM Back Squat 5 x 60% 3 x 70% 2 x 80 % 2 x 90 % 1 x 95% 1 x 103 [...]

Strength:  Cleans 12 mins to find a heavy single for the day. Then: Push Press 5 x 40 % 5 x 50% 5 x 60% [...]

Auxillary Strength: 10 mins EMOM: Perform 8 weighted good-mornings 8 Lunges w/ bar on back Strength: Deadlifts 5 x 40% 5 x 50% 5 x [...]

Strength: Squat Back Squat 5 x 60% 5 x 70% 5 x 75% 5 x 75% Front Squat 5 x 65% 5 x 70 % [...]

TEAM WOD. "The 49er" With a partner6 X 200 meters run relay style (3 each) Then 2 rounds of 49 wallballs 49 pull ups 49 [...]

Strength: Squats Back Squats 5 x 60% 5 x 65% 5 x 70% 5 x 70% Front Squats 5 x 60% 5 x 70% 5 [...]

Strength: Squats Back Squats 5 x 60% 5 x 65% 5 x 70% 5 x 70% Front Squats 5 x 60% 5 x 70% 5 [...]

Happy Thanksgiving  **ONE CLASS AT 9 AM ** "12 Days of Thankfulness " For Time 250 m run 2 Muscle Ups (ring/bar) 3 Thrusters. 95/65 [...]

Happy Thanksgiving  **ONE CLASS AT 9 AM ** "12 Days of Thankfulness " For Time 250 m run 2 Muscle Ups (ring/bar) 3 Thrusters. 95/65 [...]

BOX NOTES: REGULAR CLASSES TODAY ! Strength: Bench Press w/ Ring Rows 5 x 40% 5 x 50% 5 x 60% 5 x 65% 5 [...]