Photo by Colton Harris
51 Hoodie Order // TWO styles of hoodies// $50 each
Deadline to order Mon. Nov. 27th // Sign up sheet at the chalkboard!
Thanksgiving WOD// Thanksgiving Day Team WOD 8:00am-10:00am// Click here to sign up you & your teammate!
Holiday Hours// Open Gym 9am- 11am Fri. Nov. 24 & Sat. Nov. 25
51 Christmas Party// Sat. Dec. 2nd from 6:00-8:00pm// Potluck Style// Sign up link will be up soon!
Saturday Bootcamp// 8:00-9:00am
Saturday Open Gym// 9:00-11:00am
Barbell Club
Every 2 min for 10 min
5 Deadlifts @ 70% 1RM
Workout of the Day
(15 min total)
Min 0:00-3:00
3 min AMRAP
30/24 Row/ Ski Calories (Scaled 24/18 cals)
then, max reps in remaining time
Bench Press @ 115/80 (95/ 65)
— Rest 1 min —
Min 4:00-7:00
3 min AMRAP
30/24 Row/Ski Calories (Scaled 24/18 cals)
then, max reps in remaining time Push-ups
— Rest 1 min —
Min 8:00-11:00
3 min AMRAP
30/24 Row/Ski Calories (Scaled 24/18 cals)
then, max reps in remaining time
Bench Press @ 115/80 (95/ 65)
— Rest 1 min —
Min 12:00- 15:00
3 min AMRAP
30/24 Row/ Ski Calories (Scaled 24/18 cals)
then, max reps in remaining time Push-ups
*Goal is 20+ reps of bench press/ 20+ push-ups each amrap
*Goal is to have at least 60 secs + of time for Max Bench/Push ups.
*Choose the weight and sets carefully on the bench/push-ups
to keep fast/smooth sets while avoiding failure.
*Row: Pacing should be moderately aggressive (75-80%)
*Bench Press: The selected weight should be around 50% (or less)
of 1RM, allowing you to perform the 10+ reps unbroken.
Cool Down / Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
“Your body can do it. It’s time to convince your mind.”
-Unknown
