The 0845, 1200, and kids classes will be canceled Monday, 25 November. All other classes will be normal.

Sorry for any inconvenience. 

 

Inspirational thought:

The body can do so much more than we realize. It is the mind we have to convince.

 

 

Strength WOD:

Perform the following for quality (25 minute cap):

Jerk

Warm-up: 10, 8, 6 rep, gradual weight increase

5 @ 60% 1RM

5 @ 70% 1RM

5 or more @ 80% 1RM

 

 

Conditioning WOD:

“Death by Kettlbells” (70/53)

With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2 KB Swings. Minute three, perform 3 KB Swings. Continue this method until you are unable to complete the specified number of KB Swings.

 

 

Post max weight, and the minute and extra reps completed

 

 

Mobility Focus:

Couch Stretch

Banded Bully