Thanksgiving Schedule:
Wednesday 11/27: NO 7:30pm class
Thursday 11/28: Lift and Trot at 9am
Friday 11/29: NO 5:30 and 6:30am classes

IA Hoodie Pre-sale is going on NOW until Decembre 3rd.
Click the link in the blog to add your name to the list.


Strength


Front Squat
Take 15 minutes to find a heavy 3 rep 
Then complete 3 more sets of 3 at that load
(work for 80-85%)


Metcon


18-15-12-9-6-3
Front Squat 
Bar Facing Burpee

15 min Cap  

Fitness: 75/55
Performance: 95/65
Open: 115/75

Athletes: Work to a heavy 3 rep front squat then we go super light for the workout. The FS should be unbroken.


DRIVE


Every 4 Minutes for 16 minutes 

400 M Row 
1:00 minute low plank 
Max Burpees over the rower 

Rest 2 minutes 

Every 3 minutes for 12 minutes 

30 Sit ups
20 DB Thrusters 
Max Single Unders