Workout of the Day 11/17/23

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!// Non-member Drop-In Rate $10 

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

Workout of the Day
Open WOD 17.2

12 min AMRAP 
2 Rds
50 ft. DB Front Rack Walking Lunges @ 50/35 (40/25)
16 Toes-to-Bar (Knees to Elbow)
8 Dumbbell Power Cleans @ 50/35 (40/25)
2 Rds
50 ft. DB Front Rack Walking Lunges
16 Bar Muscle-ups (16 Burpee Pull-ups)
8 DB Power Cleans
*Go Back to the first 2rds w/ T2B when finished with all
4 rounds of work.

*DB Walking Lunges: Choose a weight you can complete 50 ft unbroken, or at most 2 sets. Steady pace.
*Toes-to-Bar: Break up into manageable, repeatable sets. This wod gets grippy quick!
*Dumbbell Power Cleans: One head of the DB touches the ground each time & power cleans should be completed unbroken.
*Muscle-ups: Be strategic on your sets, so as not to tax your grip too early.
*Every 50 ft of the lunge, represents 1 rep

*Log your results in Beyond the Whiteboard.

Mayhem- Mini Pump
Leg Day
For Quality
4 Rds
10 Dumbbell Goblet Squats
15 Seated Dumbbell Calf Raises
*Choose moderate weight for both movements
—Rest 2 min–

“We are what we repeatedly do. Excellence, then is, not an act, but a habit.”