No Classes Today- Rest up- Next week is going to be tough… pre-Thanksgiving workouts will be nice and long.

Anniversary party tonight!!! BE there. Escape Brewing.

NO CLASS ON SUNDAY!

Endurance

400m,400m, 800m, 800m, 800m, 800m, 400m, 400m

Rest 1 minute between 400’s and 3 minutes between 800’s

Mobility at 9

Bootcamp at 10

Remember our Anniversary party is Saturday!! Strength: back squat 5-5-5-5-5. WOD: 5 rounds: 9 Sumo deadlift high pull, 9 snatches, 9 handstand pushups. Then: 25 tire flips cash out.

Strength: bench press 5-5-5-5-5

Wod

4 Rounds

21 Double KB Swing 53/35s
15 Burpee Box Jumps 24/20
Run 400

Take care of your hands tonight if you’re planning on doing toes to bar!!

Don’t forget, party of the year happens this Saturday November 19th at 7pm. Escape Brewing.. you can find Escape Brewing on google maps.

Strength
Push press 4-3-3-1-1 (find 1rm)

Wod
10 rounds
10 Toes To Bar (sub knee raises or sit ups)
15 wall balls 20/14