51 Christmas Party// Sat. Dec. 2nd from 6:00-8:00pm
// Potluck Style // Click here to sign up!
Coat Drive// We are collecting coats from Mon. Nov. 27 through Mon. Dec. 11// New or gently used coats for local kids in need// All sizes are welcome// Please drop off coats at the gym! Thank you for your help!
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00-11:00am
Barbell Club
(12 min)
5 sets
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
*Work up to a heavy, unbroken set in 5-6 sets.
*Breathe with each Deadlift, Hang Power Clean, and final jerk will help
you stay organized/strong as possible across your attempts.
*Clean grip on the deadlifts and remember to pause at the
top of the last rep, then descend into the hang power position.
Workout of the Day
OPTION 1 WOD
AMRAP in 18 min
150 Double Unders (105 DU or 2 min DU Practice)
50 Handstand Push-ups (Box HSPU or DB Shoulder 2 O/H)
100 Double Unders (70 DU or 90 seconds of DU practice)
10 Wall Walks
OPTION 2 WOD
4 rds (18 min total)
3 min on/ 2 min off
15 Toes-to-Bar (12 T2B/ 15 Knees to Elbow)
10 Bench Press @155/ 95 (135/ 85)
Max Calorie Row or Ski
OPTION 1 Coaches’ Notes
Goal is 8-10 min
*The stimulus is a moderate push pace effort.
*Stay aggressive on the rope while grinding through heavy shoulder fatigue.
*Double Unders: 1-3 sets should be the goal for the 150 DU & 2 sets for 100 DU.
*Kipping Handstand Push-ups: Attempt these if you can perform 5+ kipping HSPU at a time.
Wall walks: Aim to touch and go each set with little to no rest at the bottom.
OPTION 2 Coaches’ Notes
*Toes-to-Bar: Should be completed in 1-2 sets
*Bench Press: Moderate weight at 60-65% 1RM; Complete unbroken or 2 sets max
*Row: Push at a moderate-high effort @ 75%; Goal 25/20 cals (Scaled goal: 18/ 13 cals)
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)
“The secret of success is to do the common things uncommonly well.”
-John D. Rockefeller
