11.28.20211 class 9:30am800m Run (Time)Max Effort 800m Run3 min rest400m Run (Time)Max Effort 400m Run2 min rest - 400m Run (Time)Max Effort 400m Runyes, you're doing it twice200 meter run (Time)200 meter run for time4x [...]

11.27.20211 class 9 amAccessory Work3x 5 ATYW 5 Prone Press 12 Band Pull Aparts 6 Lateral RaisePendlay Row (5x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)12 min amrap 2 Squat Clean 135/95 (rx+ 155/115) [...]

11.26.202110:30am & Noon classes todaySmette (Time)with partner For Time 4000 m row/3000 M row (women) while partner A rows Partner B does Amrap: 5 Toes to Bar 10 Wall Balls 20/14 15 Push Ups Switch [...]

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)