Watch for details on the facebook page about the Turkey Sandwich 5k re-do run on Saturday morning.
Too much Turkey Warm Up.
Row 2000 or bike 10 minutes
20 Empty bar presses

Strength
Strict press-
5,5,5,5,5 Gradually build up to 5 rep max

Wod- Hero Wod
Rankel
20 Minute Amrap
6 Deadlifts 225/155
7 Burpee pull up (If you don’t have these, do 7 burpees + 7 Ring rows)
10 Kb Swings 70/55
Run 200m

John Rankel | Age 23 | Speedway, Indiana

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel

ITS TIME

The Bill Sheehan 2nd Annual Turkey Sandwich 5k. Meet at the parking lot for the Suncoast Trail at no later than 7;45 am. the run starts at 8am sharp. Parking lot is located at the Northwest side of the State Road 54 and Suncoast Expressway intersection. (Across the street from the Target that closed down)
If its storming, we will make the run up on Saturday…. if its drizzling tough it out. 5k turn around will be clearly marked on the trail. Come out, bring your friends and family. Get a run in before you stuffing yourself with stuffing.Keep your eye on the facebook page… any cancellation will be posted there…. only canceling for lightning and thunder… if we do cancel we will open the gym from 8 to 9:30 for a workout.

Dont miss the Turkey Sandwich 5k on Thanksgiving morning
The holiday bash on December 2nd at 7pm @Escape Brewing
and Family Field Day, fun in Keystone Park on December 2nd during the day.

Warm up-
90 Seconds each leg couch stretch
90 Seconds each leg Hurdler Stretch
90 Seconds Each shoulder of arm in the band
40 OHS with pvc

Strength- sets of 5 overhead squats OR Front squat

5,5,5,5,5,5 no misses

Wod-
18 minutes
20 dumbbell snatches (10 each arm) 50/35
15 situps
10 burpees
5 Hand stand push ups (sub 10 push ups)

Lots of things coming up. *Gym is closed Thanksgiving day
Bill Sheehan Turkey Sandwich 5k on Thanksgiving Morning at 8am
Field Day December 2nd, workouts and fun in the park
Holiday Party, same night, December 2nd at Escape

Warm up
750m row or 5 minute bike

Doing the wod before the strength today!

Hero Wod

****Follow these rules.. no grips chalk only, no adjusting grip while hanging, no switching from one hand to another
****WRITE YOUR HANG TIME EACH ROUND**** you are trying to accumulate 6 minutes total of hanging from a bar no matter how many rounds it takes you. Time capping this at 40 minutes

Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to comments.

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

do your strength after the wod, start on your own

Strength-
Emom for 10 minutes
Squat clean+Squat clean+jerk

Lots of things coming up. *Gym is closed Thanksgiving day
Bill Sheehan Turkey Sandwich 5k on Thanksgiving Morning at 8am
Field Day December 2nd, workouts and fun in the park
Holiday Party, same night, December 2nd at Escape

Warm up-

3 round
200M jog
15 Airsquats, Hold that bottom position, get stretched out for Strength work
10 Push ups

Strength
5 sets of 5 back squats. Build up, last set should be 85 to 90 of your 1 rep max

***Wods are going to be a little longer this week, Tis the season of cheat meals.

Wod
18 Minutes
20 Wall Balls
20 Double unders
200M run
2 rope climbs (sub 1 rope climb, or 5 pulls from the floor)