Classes: 6am & 5:30pm A: warmup B. 5 Burpee to plate 10 Strict press 15 Back squats 20 Double unders (or 30 single unders) Seniors 75/55 lbs (RX) 95/65 lbs (Gods Special People) 105/70 lbs C. Strength

Class Times: 8:30 am A. Coach Led Warmup B. For time: With Partner75 Pull-Ups75 Push-Ups75 Front Squats (75/55)75 Hang Power Cleans (75/55)75 Shoulder to Overhead (75/55)75 Abmat Sit-Ups75 Double-Unders each (or 200 singles)

ATTENTION: HOLIDAY SCHEDULEThursday 27th – 1 class at 8:30amFriday 28th – 1 class at 8:30amSat 29th – 1 class at 8:30am A. 2 Roundsrow 10 cal15 air squats10 pushups5 c&d’sthenBarbell Warmup B.FOUR SETS OF 4 FRONT SQUATS FROM THE FLOOR5 SEC PAUSE AT TOP EACH REP65%, 70%, 75%, 80-ISH c. 2 rounds500m row6 bear complex…

ATTENTION: HOLIDAY SCHEDULEThursday 27th – 1 class at 8:30amFriday 28th – 1 class at 8:30amSat 29th – 1 class at 8:30am A. Coach Led Warmup B. Black Friday Training – $575 BudgetEMOM200 box jump overs150 wall ball100 ground to oh 95/6575 burpees50 pull-ups

Classes: 5:30pm Only ATTENTION: HOLIDAY SCHEDULEThursday 27th – 1 class at 8:30amFriday 28th – 1 class at 8:30amSat 29th – 1 class at 8:30am A. Coach Led Warmup B. For Time:3 rounds of:7 deadlift 135-185/95-1357 bar over burpeeRun 400m (to finish) 2 rounds of:7 deadlift 155-225/95-1557 bar over burpeerun 400m (to finish) 1 round of:7…

Class Times: 6:00am & 5:30 pm ATTENTION: HOLIDAY SCHEDULEThursday 27th – 1 class at 8:30amFriday 28th – 1 class at 8:30amSat 29th – 1 class at 8:30am A. Coach Led Warmup B. 7 minutes to warm upthen3 minutes to see what is the heaviest weight you can get over your headMax 3 attempts C.5 Rounds…

Class Times: 4:15pm & 5:30 pm ATTENTION: HOLIDAY SCHEDULEThursday 27th – 1 class at 8:30amFriday 28th – 1 class at 8:30amSat 29th – 1 class at 8:30am A. Coach Led Warmup B.1——->10Hang Squat clean 135/95Toes 2 barShoulder to overhead Rest 5 min. B. For time:800m runRest 2 min400m run.

Classes: 6am, 4:15pm, & 5:30pm A. Coach Led Warmup  B.  18-15-12-9-6-3 Push Press Deadlifts Renegade Rows Front Squats   – 25 Double Unders or 75 singles Goal time try to finish under 35 mins Great time under 25 mins Fire breather under 20 mins C. Curls and Skull Crushers

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. B. EMOM for 28 minutes:10/8 Calorie Row4 power cleans 225/155 135/8510/6 Strict chin-ups4 wall walks

Classes: 5:30pm Only A. Coach Led Warmup B. A. AMRAP 4 min x 3. Rest 2 min30 sit-ups30 db hang clean and jerks 40-50/25-35. 15/arm30 db squats. Same db, hold however u like.*pick up 2nd and 3rd rounds where u left off. score is total reps C. 100 air squats50 Back Squats 95/6540 Back Squats…