November 27th 2013

  • 10am only on Turkey Day!
  • No 6am and 7am on Friday (All other classes are remain)
  • No Saturday classes!!!
  • Flag Football at noon on Sunday!!!! (Gym closed)
  • CFL Holiday Party/Ninja’s Going Away

7am and 4pm Strength
AMRAP in 12 minutes of:
10 Walking Lunges with a Barbell on the Back Rack as Heavy as Possible
10 Elevated Ring Rows (Get your feet as high as the rings)
Warm Up
A) Warm Up on the Board
B) 5×5 Behind the Head Push Press (Clean Grip)
3 rounds for time of:
400 meter run
20 Toes to Bar
20 Hand Release Push Ups