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
OR
B) 5×5 Behind the Head Push Press (Clean Grip)
WOD
3 rounds for time of:
400 meter run
20 Toes to Bar
20 Hand Release Push Ups