Please remember today is the day your dues are due!

Wednesday

Warm Up:
Advanced 100 double unders
Intermediate 50 double unders
Beginner 20 double unders or 60 singles

2 rounds:
5 pushups
5 ring dips
5 hspu's
1 minute plank hold

Burgener:
2 or 3  sets (light weight)
3 position clean + push press
3 position clean + push jerk
3 position clean + split jerk

WOD:
30 Squat Clean and Jerk 155/105lb for time

Track at 430 will happen unless it's pouring down rain. Bring a WATCH! If it is raining, then we will meet at gym for normal WOD.

Track is at Leonidas and Claiborne. From gym, go to Oak Street, turn left. Go to Leonidas and turn right. Track will be on your left hand side before Claiborne Ave.

Tuesday

430 Track: TBA (I will send a text to those signed up today letting you know if we will be having track or not due to the weather. If we do, please bring a watch. You will need a minute hand to track your interval.

530PM, 630PM

Warm Up:

2 min double unders
10 sit ups
10 supermans
10 push ups
10 air squats
10 good mornings

Strength: Warm up with 2 sets of 5 deadlifts and 1 set of 3 to build to deadlift Strength weight.
Deadlift
3-3-3


WOD:
Complete as many rounds as possible in 20 minutes of:
10 Wallballs, 20/14lb
10 GHD situps
10 Back Extensions

Austin Malleolo 16 rounds + 10 wallball, Karianne Dickson 15 rounds (14lb), Kim Malz 11 rounds +8 wallball (20lb ball)

Just a reminder that if you paid for a monthly contract with a credit card, it will automatically renew on December 1.  This means you will not be able to sign up for classes for 12/2 and beyond until it renews on the first, which usually happens around 2 pm in the afternoon.  Please contact Jeff immediately if you wish to make any changes to your membership!!

Fitness is .... Potential


Monday

Warm Up:
400 m Run

10 pullups
10 pushups
10 air squats
10 good mornings

Strength: Back Squat
3-3-3

WOD:
 Run a 5k

Happy Belated Birthday to Liz!!

People attending the 430pm Track wkt tomorrow, please bring a watch (you'll need a digital or minute hand)!! We will be running on a set interval and everyone's  interval will be different. If you happen to have two watches and don't mind letting someone borrow one that would be awesome! You don't need split times tomorrow, you'll just have to be able to add.
Be thinking about what you can consistently hold for a 400m run.

Hello everyone! Enjoy your day off!!

Remember we have a reduced schedule for the holidays.

Friday we will only have a noon class.

Saturday we will have our usual 10am workout!

Please remember to SIGN UP if you are coming to class!

There will not be a workout posted, but I can guarantee you it will be a lot of fun!! Come work off all your Thanksgiving turkey and dressing!

Also, if you ordered a jump rope, those are in. Bring your 10 bucks to class and pick up your rope!

We have received the Fight Gone Bad!  shirts, if you earned a shirt. See Mollie or Jeff. Also be sure to choose your correct size, we do not know what you ordered.


Wednesday

Warm Up:
400m run
10 situps
10 back extensions
10 pass thrus
10 OS
10 KB Swing

Burgener:
3 sets: 3 muscle snatch +3 OS
3 sets: 2 snatch from floor
light weight: warm up to WOD weight

WOD:
AMRAP 20 min
10 95/65lb Squat Snatch
10 ring dips
10 knees to elbows

Austin Malleolo 10 rounds +2 snatch, Karianne Dickeson 8 rounds + 4 dips

Remember through Christmas we will be having Track Practice at 430 on Tuesdays at the Leonidas Track. There will be no 430PM WOD. From gym, go to Oak Street, turn left, then turn right onto Leonidas. Track will be on your left hand side before you reach Claiborne.

430PM- Track- Meet at Leonidas Track
Bring your watch, water and towel. Bring HR monitor if you have one! There are no bathrooms there.

530, 630PM WOD:

Warm Up:
400m run
2 Rounds
15 DU's
5 Burpees
10 OS

Burgener:
2 sets:
3 Position Clean +Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

WOD:
10 rounds for load and time of:
1 Clean and Jerk
5 Pull ups
10 Push ups
15 Squats

Monday

Warm Up:
800m run
10 Good mornings
10 OS
10 Kips
THEN: 2 rounds
5 Pull ups
5 Ring Dips
5 HSPU

Burgener:

5 sets
3 Position Snatch +1 OS

WOD:
21-15-9
Deadlift 225/155lb
Overhead Squat 135/95lb

Dave Lipson 3:24, Mike Giardina 5:07, Karianne Dickson 5:45 , Elyse Umeda 6:37, Heather Bergeron 7:18


For those who did not witness it, I have Steph's rap below, view it quick before she asks me to take it down!

The Paleo Challenge results are final!  The results are posted on the nutrition blog.  Thanks to all those who participated!


Also, thanks to those who stopped by for the workout and BBQ on Saturday!  We had a great time and lots of good food!  If you were not able to come, don't worry, we will do it again!


Check out Team Gorilla's post, about 75% of the way down you might recognize someone :-)