Monday, Nov. 26, 2018

NEW SHIRTS ARE HERE!

Selfies are pretty much the fastest way to get you the news that we have new stuff. For women, we have a side slit longer tank, which looks kinda classy in and out of the gym. We also have a new crop top, which is a longer style of crop that will go just about to the waistband or slightly above. I like to think of it as a conservative crop. Ask a coach to try on a style. We just ask that you fold it and return it to the same shelf. Thanks to Jenna and Blair for professional-level folding! Get this new stuff before it sells out!

112618 WOD

A. Warm-up: Coach’s choice

B. Back squat

Wendler Month 3 Week 1 (Squat)

*Adding 10lbs to your Estimated 1RM from last month.*

Warmup Sets:

Every 2:00 for 6:00

5@40%

5@50%

3 @60%

Working Sets:

Every 2:00 for 6:00

5 @65%

5 @75%

5+ @85%

C. For Time:

10-9-8-7-6-5-4-3-2-1

Thrusters (95/65)

Lateral Burpees Over the Bar

*12 Minute Time Cap*

>>Modifications will be given

Cooldown:

Pigeon Stretch X1:00

Banded Hamstring Stretch X1:00