Week Preview for 11/25/19


🔷 Schedule:  Closed Thursday.  1 Class Friday at 9am.  Sign up for classes early this week as we will cancel any that are unneeded such as Wednesday night if many are prepping and/or traveling.

🔷 Next event is our Christmas Party 🎉 on Saturday, December 7th.  6pm at The Bulldog.  We’ll have info out soon to RSVP. 

🔷 There’s a Turkey Trot 5k on Thanksgiving morning if you want to catch a run before feasting.  Gym will be closed on Thursday for Thanksgiving.

🔷 Winter gear is coming soon (12/1) to the online apparel store.  Thanks for taking the gear survey!  Plenty of fall apparel in there currently for our moderately chilly days.


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Natalie working through the row on workout 20.5 with Amanda judging


MON: Starting the week with a 5×3 Back Squat at a moderate to challenging loading then hitting a workout with 400m Runs, DB Snatch, and Toes-to-Bar.

TUE: This will be your Weightlifting day this week.  Working a Clean & Jerk complex then heavy singles.  Finishing with a super short 6-Minute AMRAP of Burpee Strict Pull Ups. 

WED:  Conditioning Intervals going 3:00 x 5 cycles of Heavy Russian KB Swing, Air Squats, and Ab Mat Situps.  Great sweat before the holiday.  Finishing with Push Up volume sets.

THUR: Closed – go hit the Turkey Trot 5k in Downtown BR.

FRI:  One Class at 9am today.  Grab a spot early this week!  Teams of 3 working Rows, Box Jump Overs, and light Hang Clean & Jerks.  Come work out even if you made great decisions on Thursday. 

SAT: Partner WOD!  Lots of DB Work including Front Squats, Deadlifts, Push Jerks, and Front Rack Lunges along with runs together. 

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