11.25.20218m wod 9am Yoga 9:45 Paleo Pecan PieMetcon (Time)7 RFT 100 M Farmers Carry 30/20 (rx+ 50/35) 10 DB Hang Squat Clean 10 Pull Ups (rx+ C2B) 200 M Run

11.24.2021Last class today is 4:30pmShoulder Press (5x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)18 min AMRAP 10 Pistols 20 Shoulder to Overhead 75/55 (rx+ 95/65 ) 30 Double Unders

11.23.2021Back Squat (5x3 record heaviest)Metcon (Time)2 RFT 50 Walking Lunge 40 Push Ups 30 Box Jumps 24/20 (rx+ 30/24") 20 Burpees 10 Box Dips (rx+ ring Dips)

11.22.2021Holiday Schedule this week wed last class 4:30pm thanksgiving 8am wod, 9:00 yoga, 9:45 Paleo Pie 11/26 Fri 10:30 & Noon 11/27 9am 11/28 9:30amDeadlift (5x3 record heaviest 1x3)Metcon (Weight)16 min EMOM 1.12 Wall Balls [...]

11.21.2021Mobilitybanded stretching coaches choice 15 minutesMetcon (AMRAP - Reps)3 RFT 400 M Run max pull ups score = pull ups. Put time in notesSkill Workwork on your weakness pick an exercise you want to master [...]

11.20.2021Accessory Work3x 10 glute ham raise partner or GHD 10 hip & back ext. 10 DB Side bend then max L Sit paralletes or rings Metcon (Time)min 0-4 4 RFT 6 headcutters 35/26 (rx+ 53/35) [...]