We are thankful for each and every one of you all! Happy Thanksgiving to you and your family!
Thanksgiving WOD
// Thanksgiving Day Team WOD 8:00am-10:00am
// Click here to sign up you & your teammate!
// Doors open at 7:30am
// Non-member Drop-In Rate $10
Holiday Hours// Open Gym 9am- 11am Fri. Nov. 24 & Sat. Nov. 25
51 Hoodie Order // TWO styles of hoodies// $50 each
Deadline to order Mon. Nov. 27th // Sign up sheet at the chalkboard!
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//
Workout of the Day
Happy Thanksgiving WOD
Teams of 2
For Time (16 min cap)
Partner 1:
200/160 Calories (Assault or Echo)
OR 250/210 Calories (Bike Erg or Row)
Partner 2:
5 Deadlifts @ 225/155 (185/ 125)
25 ft. Handstand Walk
(Scaled: 50 ft. DB Overhead Carry)*
5 Deadlifts @ 225/155
*Goal is 12-14 min
*Partner 1 will start on the bike & Partner 2 will begin with deadlift/hs walk station.
*After Partner 2 completes deadlift/hs walk/deadlift, partners can switch
*Calories: Keep effort around 75% & avoid sprinting until the end is near.
*Deadlifts: 60% of 1rm & doable for consistent sets of 5 unbroken reps.
Cool Down / Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
“Gratitude helps us to see what is there instead of what isn’t.”
-Annette Bridges
