Thanksgiving Schedule
Wednesday 11/27- No 7:30pm Class
Thursday 11/28- 9am Lift and Trot
Friday 11/29- No 5:30am or 6:30am classes

Hoodie Pre-sale ENDS Thursday December 3rd

Friends-Cember starts next Monday
Don’t forget to tell your firneds to sign up!


Strength


Clean and Jerk 
3/3/3/3/3 
(work up to 75% of your 1 RM) 


Metcon


15 Hang Power Cleans 
25 Toes to Bar 
35 Air Squats 
3 Rounds  

Fitness: 95/65
Performance: 135/95
Open: 155/105

15 min CAP
 
Athletes: THIS IS WEEK 2 for the IA winter challenge. Work FORM and TECHNIQUE today on your clean and jerk.  For the workout the load should be something you can hit unbroken in the first round.  Find a T2B progression that keeps you moving.  They will be limiting factor. 


DRIVE


AMRAP 25 Minutes 

80 KB Swings 
70 Goblet Squats 
60 Sit ups
50/40 Cals on the Ski 
40 Burpees
30 Pull ups

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