We have been having some problems with our website lately. I think they are all sorted out now and it’s all working well. But if you have any problems with seeing the wods or signing up, please let me know right away. If it all works like it is supposed to, classes run smoothly and you know how to be prepared for the workout. Let’s hope it stays fixed!

People are already talking about when the Christmas music will begin in the gym. The radio station is responsible for deciding that. But what we can decide is when to have our Christmas Party. I’m thinking earlier rather than later. My first choice is Saturday December 4th. Let me know if that can work for you and your families. Everyone is invited! Bring a dish to share, I’ll bring drinks and such fun games! We can also decide if we want to have Dirty Santa presents. I’ll let you know after people let me know if they like that or not.

MONDAY 11-15-21
Strength WOD: Back Squat (3x5)
then:
AMRAP in 15:00
20 Calorie Row
20 GHD Sit-ups
15 Box Jumps (30,24)

TUESDAY 11-16-21
E(4)MOM for 7 Rounds:
200 meter Sprint, each for time

WEDNESDAY 11-17-21
Partner WOD:*
13 Rounds for time:
8 Pistols-each
26 Synchro Sit-ups-13 each
21 Thrusters-one barbell, partners take turns as desired
* In honor of the 13 soldiers who were killed in Afghanistan on 8-26-21

THURSDAY 11-18-21
Strength WOD: Bench Press (3x5)
then:
For time:
15-12-9-6-3
Power Cleans (mod heavy)
Bar Facing Burpees

FRIDAY 11-19-21
For time:
"Diane"
21-15-9
Deadlift (225,155)
Handstand Push-ups

SATURDAY 11-20-21
Open Gym at 8am and 9am

Posted in Workout of the Day

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