Making it fun! Teamwork, fitness, results, community, Good times!
Cashew Cheese and Pomegranate Filled Acorn Squash
LEMON BASIL SEARED SCALLOP PASTA
POSE RUNNING CLINIC IS TOMORROW! 10:30am – 1:30pm Adults, 1:30pm-2:30pm Youth. See the POSE page for pricing and more details!
“I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”
Warm Up – 2 Rounds
Run 200 Meters
10 Wall Balls
Conditioning – 2 x 5 Min AMRAP (3 minute break)
5 Shoulder to Overhead 115/75
10 – 1 Arm Dumbbell Clean 5 Right 5 Left 55/35
15 Double Unders
Post Conditioning – 2 x 500 Meter Row – rest as needed
Mobility WOD 315 – The Great New Shoulder Fix
1 WOD today – 9 :00 am!
Teams of 2
3 Rounds + Buy Out for time
Turkey Run – around building carry a Medicine Ball
Waiters Walk – around building carry a Plate Overhead in one hand
Lift the Goblet – 30 goblet squats + 30 air squats – partners squat in unison, one has the kettlebell
Celebrate your Team – 20 High Five Push Ups – Partners high five from plank at top of each push up
Extra Indulgence – 10 Partner Burpees
-Buy out- you only “pay the price” once
Pay the Price – 100 Abmat Sit Ups / Plank – partner must be holding plank for sit ups to count
Each team will have a medicine ball, a barbell plate, a kettlebell and an abmat teammates stay together throughout the workout trading the load as needed. Use load to balance pace of teammates to get best overall time.
Happy Thanksgiving to you and your family!
“I awoke this morning with devout thanksgiving for my friends, the old and the new.”
― Ralph Waldo Emerson
Mobility WOD 164