SKILL/STRENGTH: SQUAT CLEAN (20 MINUTES)

1RM, 2-3 MINUTES REST BETWEEN SETS

CONDITIONER: 8 MINUTE LADDER BY 2′S

- DEAD LIFTS (165, 115)

- HANG CLEANS (165, 115)

- SHOULDER TO OVER HEAD

2 MINUTE REST

4 MINUTE AMRAP:

-10 HAND RELEASE PUSH UPS

- 20 BAR HOPS (2 FEET LEAVE, 2 FEET LAND, OVER THE BAR)

1) December Memberships are Due, $15 Late fee after saturday, Credit Cards

Plese have your payments ready, We are no longer accempting checks, please bring in your credit card or cash. We finally have our auto debit/credit system in place!!! So those of you who are paying by cards, this is the last time your will have to remember to bring in your payments from month to month. Please come to class a little early so we can put all of your information in the system. Thank you for being patient with us.

2) 5:30pm class
The 5:30pm class is no longer active, we will be hosting open gym during the hours Monday and Wednesday and there will be bootcamp on Tuesdays and Thursdays. The bootcamp will be free for Unlimited members and $10 for anyone else. The bootcamp is not crossfit. If you know anyone that is hesitant to start crossfit or needs to get back in the swing of things before they begin crossfit this is a great place to start.

WOD

Skill: 10mins – Hang Snatch/Hang Power Snatch

E2MOM: 2 Hang Power Snatch, 2 Overhead Squats

Conditioner: 21-15-9

-Overhead Squats (95,65)

-KB Swing (Blue,Red)

*After each round you will complete 50 dubs, Scale down is 150 singles

1) December Memberships are Due, Credit Cards

Plese have your payments ready, We are no longer accempting checks, please bring in your credit card or cash. We finally have our auto debit/credit system in place!!! So those of you who are paying by cards, this is the last time your will have to remember to bring in your payments from month to month. Please come to class a little early so we can put all of your information in the system. Thank you for being patient with us.

2) 5:30pm class
The 5:30pm class is no longer active, we will be hosting open gym during the hours Monday and Wednesday and there will be bootcamp on Tuesdays and Thursdays. The bootcamp will be free for Unlimited members and $10 for anyone else. The bootcamp is not crossfit. If you know anyone that is hesitant to start crossfit or needs to get back in the swing of things before they begin crossfit this is a great place to start.

Strength: Romanian Deadlifts 3-3-3-3-3
* max muscle ups between sets

Conditioner: 10 minute ladder by 2′s
- Hang Clean (135, 95)
- Deadlifts (135, 95)
- Pull Ups
**Every 2 minutes 1 rope climb and 10 burpees (10 toes to bar is scale down for rope climb)

1) December Memberships are Due, Credit Cards

Plese have your payments ready, We are no longer accempting checks, please bring in your credit card or cash. We finally have our auto debit/credit system in place!!! So those of you who are paying by cards, this is the last time your will have to remember to bring in your payments from month to month. Please come to class a little early so we can put all of your information in the system. Thank you for being patient with us.

2) 5:30pm class
The 5:30pm class is no longer active, we will be hosting open gym during the hours Monday and Wednesday and there will be bootcamp on Tuesdays and Thursdays. The bootcamp will be free for Unlimited members and $10 for anyone else. The bootcamp is not crossfit. If you know anyone that is hesitant to start crossfit or needs to get back in the swing of things before they begin crossfit this is a great place to start.

Strength: Strict Press 3-3-3-2-2-2

*After all sets you will use 50% of your 1RM and complete as many reps as possible

Conditioner: 3 Rounds

-10 Shoulder to Overhead (135,95)

-10 WallBalls (20,14)

-20 Alternating Lunge Jumps (10 each leg)

1) December Memberships are Due, Credit Cards

Plese have your payments ready, We are no longer accempting checks, please bring in your credit card or cash. We finally have our auto debit/credit system in place!!! So those of you who are paying by cards, this is the last time your will have to remember to bring in your payments from month to month. Please come to class a little early so we can put all of your information in the system. Thank you for being patient with us.

2) 5:30pm class
The 5:30pm class is no longer active, we will be hosting open gym during the hours Monday and Wednesday and there will be bootcamp on Tuesdays and Thursdays. The bootcamp will be free for Unlimited members and $10 for anyone else. The bootcamp is not crossfit. If you know anyone that is hesitant to start crossfit or needs to get back in the swing of things before they begin crossfit this is a great place to start.

Happy BIrthday to Coach Tom and Aliyah!!!

Strength: Back Squat – 3,3,3,2,2,2
* Max Strict Chest to Bar Pull Ups
* 2 min rest
The goal is to make 95-100% of your 1RM for 2 Reps on your last 2 sets

Conditioner: 10 minute AMRAP
-10 box jumps
-10 goblet squats (red,yellow) (KB)
* 10 Burpees every 2 minutes including the 10th minute

Speed & Agility: Agility Ladder and Plyometric Work

Skill: 1 Arm KB Snatch

Conditioner: 12 Min AMRAP

-5 HSPU (scale will be 3 wall walks)

-10 KB Snatches (5 each arm) (1.5p, 1p)

-15 Air Squats

A few things guys and gals, holiday hours, class times, credit cards, and jump ropes….

1) Holiday Hours
-Wednesday: Morning Classes are normal times, 2 Night Classes ONLY, 4:30pm and 6:30pm
-Thursday (Thanksgiving): We will be closed all day, WOD = Eat Turkey, Stuffing and Drink Brew and enjoy the day.
-Friday: Open gym as normal

2) Credit Cards
We finally have our auto debit/credit system in place!!! So those of you who are paying by cards, we will need to store your information in our system so we don’t have to continue to swipe your card every month. Please come to class a little early so we can put all of your information in the system. Thank you for being patient with us. If you want to give us your info this week that will be better, you will not be billed until the 1st of the month.

3)Jump Ropes
We got an order of Rouge Speed Ropes in, if you are sick of using our crappy ropes or have been putting off getting one, scoop them up while they are in stock. Learning on your on rope is the only way you will actually learn dubs. $15 a piece, cheap Christmas present too…

4) 5:30pm class
Last but not least we will be dropping the 5:30 class starting in December. We will be replacing it with a boot camp on Tuesdays and Thursdays, and there will be no class on Mondays and Wednesdays. The bootcamp will be free for Unlimited members and $10 for anyone else. This is not crossfit but a great way to get in shape or a crossover into crossfit. More details to come about this…

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1) Strength: Deadlift 6-5-4-3-2-1

*Max Reps Toes to Bar between sets, 2 mins rest

2)Conditioner: 12 Min AMRAP

-3 Cleans (185,135) *Power or Squat

-6 Strict Pullups

-9 Air Squats

-30 Dubs  *Scale down 60 singles

A few important updates…

1) Holiday Hours:

Wednesday: Morning Classes = normal times, Night Classes will ONLY be 4:30 and 6:30pm

Thursday (Thanksgiving): We will be closed all day

Friday: Open gym as normal

2) We finally have our auto debit/credit system in place!!! So those of you who are paying by cards, we will need to store your information in our system so we don’t have to continue to swipe your card every month. Please come to class a little early so we can put all of your information in the system. Thank you for being patient with us. If you want to give us your info this week that will be better, you will not be billed until the 1st of the month.

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A) Strength: Back Squat – 6-5-4-3-2-1  -2 Mins Rest between sets

*between sets you will complete max unbroken pushups on rings, scale down will be regular push ups or push ups on knees

B) Strength Endurance: Strict Press at 50% 1RM for MAX Reps

C) Conditioner: 3 Rounds Max Reps – 30 Secs On / 30 Secs Off

-Push Press (115,75)

-Ring DIps

-WallBalls non squat (20,14)

-Mountain Climbers

*Score is total Reps

A few important updates…

1) Holiday Hours:

Wednesday - Morning Classes will be at normal times, Night Classes there will ONLY be 4:30 and 6:30pm

Thursday (Thanksgiving) - We will be closed all day

Friday - Open gym as normal

2) We finally have our auto debit/credit system in place!!! So those of you who are paying by cards, we will need to store your information in our system so we don’t have to continue to swipe your card every month. Please come to class a little early so we can put all of your information in the system. Thank you for being patient with us. If you want to give us your info this week that will be better, you will not be billed until the 1st of the month.

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WOD:

A) Strength: Back Squat – 6-5-4-3-2-1  -2 Mins Rest between sets

*between sets you will complete max unbroken muscle ups, if you can not do muscle ups the scale down will be max ring rows

B) Strength Endurance: Back Squat at 50% 1RM for MAX Reps

C) Conditioner: 3 Rounds Max Reps – 30 Secs On / 30 Secs Off

-Box Jumps

-Pull Ups

-Row (Calories)

-Burpees

*Score is total Reps

Skill: Muscle Up Progression (10 Mins)

The video below shows a variation of the muscle up progression using bands, Carl Paoli’s website, http://gymnasticswod.com is an amazing site for learning gymnastic progressions. Pick some moves out each week and work on them in your downtime or during open gym…

Chipper for time: 25 min time cap

5 muscle ups
5 rope climbs
15 toes to bar
20 box jumps (30,24)
30 hand release push ups
40 wall balls (20,14)
50 med ball Overhead Lunges
400m med ball run
100 dubs