Thanksgiving Day we will have one class at 7am. Please bring a canned good or non-perishable to donate as your buy-in. Guests are welcome, we just need them to fill out a waiver if they have never been here before, so please be early!
Black Friday we will have Open Gym from 9am-1pm. No classes.
I. General Warm-up
5:00 Turkish Get-up with KB, alternate arms each rep. Focus on good positions, stable shoulder and midline.
II. Transition and Build Up/Skill
Set up stations, gradually build Thruster to working weight. Take any warm-up reps necessary.
III. Workout Of The Day
3 Rope Climbs (9 Sit-to-Stands)
60 Double-Unders (120 Single-Unders)
9 Thrusters @135/85 (95/65) (75/55)
18/15 Cal Row
PERCEIVED INTENSITY - 7.5/10
Long grinder. Pace from beginning. Scale barbell weight so that each round takes no more than 2 sets to complete all 9 reps.
IV. Accessory, Recovery, Community
1. Walk 3:00
2. Mash biceps and forearms.