11/16 “Monday”

15
Nov

11/16 “Monday”

Strength:

Fitness: Back Squats, Renegade rows
Performance: Back Squats, Muscle-up transitions or Muscle-ups

WOD:

Fitness:
Pullups, Hang power cleans, wall balls

Performance:
C2B Pullups, Power cleans, wall balls, double-unders

Note: Everything should be done unbroken. Focus on trying to do so with good form and cycling properly. If you cannot do double-unders, please stick with fitness and scale up if desired. The scaled for fitness pull-ups is Renegade Rows (4 L/R) today.


MEMBER NEWS:

++TESTING/DELOAD WEEK NEXT WEEK++

Be sure you get in this week! This is our last week of squatting before we test the 1RM on Monday next week, and we will then deload the rest of week. It’s perfect timing, as we will be closed or limited in schedule on Thursday and Friday. Stay tuned to an update with our hours.

++4TH ANNUAL THANKSGIVING DAY “CLOVIS”++

On Thanksgiving Day, we will be doing our 4th Annual “Clovis” honoring, which is a 10 mile run and 150 burpee pullups, broken up anyhow, scaled any how. Looks to be great weather based on these last weeks. Read more about this great hero here.¬†¬†Here is the link for all the details to sign up.