Workout of the Day (WOD)

Friday 11/24/17

It was great to see so many people come out for the Thanksgiving workout, reminder that there are only two classes on friday:  6am and 9:15am.  See everyone there.

Thanksgiving Class

Thanksgiving Class

WOD:

Teams of two, one person works while the other rests

5 minutes of Power Snatch @ (Mx 75/55, Rx 95/65, Rx+ 135/95) for max reps

1 Minute rest to transition

5 minutes of Rowing for max calories

1 Minute rest to transition

5 minutes of Slam Ball to Shoulder for Max Reps

1 Minute rest to transition

5 minutes of Farmer’s Carry @ (55/35 in each hand) for max distance going 50m’s

1 Minute rest to transition

5 minutes of Rope Climbs (yes we have scales so come in)

1 Minute rest to transition

5 minutes of Double Unders for max reps

Today is the day you can set up your Christmas Tree :-)

Thursday 11/23/17 Happy Thanksgiving

Only one class today so come in at 9am and get a good sweat in before you head off and stuff yourself silly.

tgivingday.jpg

The workout will be announced in class, let me just tell you it called......
"Thanksgiving Platter"

and it goes
5 Rounds of movements
then
4 Rounds of New Movements
then
3 Rounds of New Movements
then
2 Rounds of New Movements
Then
1 Round of Something New

NATIONAL ADOPTION DAY

Every year on the Saturday before Thanksgiving it is National Adoption Day. This day raises awareness of the more than 100,000 children in foster care waiting for permanent, loving families. National Adoption Day has helped the dreams of many children and families come true.  

Thanksgiving is one of my favorite days of the year because it reminds us to give thanks and appreciate what we have.  Suddenly, so many things become so little when we realize how lucky we are.  This is also a day to remember many people aren't as fortunate as us, if you can do anything no matter what it is please give either money, clothes, food or your time to something you care about........It makes a difference.  It can be from adopting a child in foster care to donating a pair of gloves to someone on the street as you walk by them, every act of kindness makes a difference.  

Wednesday 11/22/17

Be sure to check our calendar, we only have one class on Thanksgiving and a couple classes the day after. 

The Thanksgiving workout is at 9am.  See you there

Jackie and Lindsay will not be bringing a pie to class :) 

Jackie and Lindsay will not be bringing a pie to class :) 

Strength:
Core Challenge, not for time and not in any particular order.  Just get the work done.
40 Hollow Body Rocks
40 V-Ups
40 Supermans
20 Reverse Med Ball Burpees (you choose the weight)
1 Minute Plank hold from elbows
1 Minute Plank Hold push-up position
1 Minute Plank Hold on your right side
1 Minute Plank Hold on your left side

WOD:
21-15-9
Deadlift (Mx 185/135, Rx 225/155)
Ring Dips