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!
51 Gift Certificates// We’re offering a gift certificate to invite a friend/ family member to join us for a FREE month! Pick up a gift certificate at the front desk for a friend & invite them to join the fun!
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00-11:00am
Barbell Club
(12 min)
5 Sets
1 Power Snatch
+ 1 Below the Knee Power Snatch
+1 Hang Power Snatch
*Build to a Heavy Unbroken complex
across all 5 sets
Workout of the Day
Team WOD
In a team of 2
“Wilson”
20 min AMRAP
10-20-30-40-50…
Toes-to-Bar (Knees-to-Elbows)
Overhead Squats @ 95/ 65 (75/ 55 or Front Squats)
50 Double Unders (30 Seconds of DU practice/ 50 singles)
*Athletes can split the reps however they see fit.
*Stimulus is moderate intensity across the entire metcon.
*Toes-to-Bar: Goal is to complete manageable, repeatable sets.
*Overhead Squats: Choose a light weight. Goal is to complete 10+ reps unbroken
*Double Unders: 1-2 sets should be the goal for each round of 50 double unders.
Cool Down / Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
“Every day is another chance to get stronger, to eat better, to live healthier, and to be the best version of you.”
-Unknown
