Warm Up/Mobility – Turkish Get Up Practice X 15:00 Strength: Overhead Squat 5 X 3 MetCon: Rounds in 12:00 of Wall Walk Up w/ Push Up X 5 Pistol Squat X 5 each Double Under X 20

Second annual Black Friday was a success. Great turnout. Great workout. Thanks for being there, Gang!

Hey Gang. Last minute change of plans. The second annual “Black Friday” class will be at 10:00am rather than 9:30. Sorry for the change but my Thanksgiving plans have changed. My dad had knee surgery Monday so I’m heading down to visit and returning Friday morning. 10am Friday. Be there! Happy Thanksgiving from Christian!

Ground to Overhead 7 X 1 @ 85-90% of max on all sets. No 1RM attempts. Should not hit failure on any sets. Rest, then… For time: 3 rounds of the couplet – Run 200 meters – Kettlebell Swing X 30 @ 50/35# Continue into – Ground to Overhead X 20 @ 135/95# – Kettlebell Farmers Carry X 400 meters @ 50/35# So, it’s all for time. Do 3 rounds […]

Strength – – Deadlift 7 X 3 @ 80-85% of 1 rep max. 1-2 minutes rest between lifts. Then… Tabata Double Unders. Score = fewest DU’s completed in a set.

“Helleven” For time: – Thruster X 10 @ 95#/65# – Lateral Burpee X 1 Thruster X 9 Lateral Burpee X 2 … Thruster X 1 Lateral Burpee X 10

5 Rounds: – Hang Power Clean X 10 @ 95/65 – Stairs X 3 Then, Overhead Squat 5 X 5

New toy in the house.  Sled, courtesy of Shane Dunigan.  This thing is well built and ready for action.  Thanks, Brother!

For time: – Kettlebell Snatch X 10 each arm @ 50#/35# – Box Jump X 15 @ 24″/2 – L Sit Pull Up X 5

For time – Run X 400 meters Pull Up X 20 Run X 300 meters Pull Up X 15 Run X 200 meters Pull Up X 10 Run 100 meters Pull Up X 5