Monday December 3, 2018

***I would like to give a big congratulations to our first inductees in the Gold Brick Club! These individuals have put in 24 consecutive months of attending 15+ classes. Nicely done guys!***

-Barry       -Craig     -Lauren      -Tina

Committed Club, November 2018:

-Al     -Amy

-Barry     -Bob

-Craig     -Dan S.

-Eddie     -Haley

-Jackie S.     -Joe B.

-Jon    -Kayla

-Kristin     -Lauren

-Matt L.     -Meredith

-Mike J.     -Paula

-Tina

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1) Back Squat

5×5 @65%

*if you didn’t find your 1RM on Friday, do it today!

2) RDL’s (Romanian Deadlifts)

5×5 – light weight, no more then 50% of 1RM DL

3) “What the Turkish?”

3 rounds of:

2 minutes of Rope Climbs

2 minutes of Turkish get-ups (50/35)

Rest 2 minutes

Friday November 30, 2018

***It’s the season of giving! Through the month of December we are offering a $50 AMEX gift card good for anything, anywhere! All you have to do is bring in a buddy, they sign up for a membership you will receive a gift card! Woo Hoo! Bring a friend day is every Sunday and Thursday 12/20 this month!***

1) One Rep Max Back Squat

2) “180112”

AMRAP 12

20 Med Ball Cleans (20/14)

60 Double Unders

Wednesday November 28, 2018

***Barbell Club tonight @7pm!***

**Back by popular demand, Saturday morning Open Gym! 7:30-9am!**

1) 7 sets, increasing weight:

3 Strict Press + 2 Push Press + 1 Push Jerk

2) “Bubbly”

For Time:

75/60 Calorie Row

50 Wall Balls (20/14)

25 DB Box Step Overs (50/35)

*12 min time cap

Tuesday November 27, 2018

***Yes it’s that time of year again! Nope, not Christmas, it’s squat cycle time! This Friday we will be testing our 1 rep max Back Squat. Through December squats will be programmed three days a week (Mon-Wed-Fri) as well as other strength compensates to help build muscle to tackle the CrossFit Total at the beginning of the new year. The CrossFit Total is your 1 rep max Back Squat, Strict Press and Deadlift for a combine weight total. Every year we always have a huge number of PR’s in the gym! Stick to it guys! If you miss a day you can make it up on another day that your in for class.***

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1) 2 Rep Max Power Snatch

2) “Death By Power Snatch” (115/75)