Happy Thanksgiving! One Class only 9AM

Come in this morning and prep for your mid-day feasting with a fun team WOD. Then spend the rest of your day with friends and family. Remember to enjoy this day, give thanks, be thankful and also remember everything you learned in our nutrition challenges. You deserve to indulge in a special holiday meal, but don’t let a celebration meal turn into a celebration month.
thanksgiving-memes-9

Teams of 3
100 M Litter carry with 180 LBS (around the BB court) as a team

Station 1- (Happy)
Waterfall 20 calorie row

100 M Litter carry with 180 LBS (around the BB court) as a team

Station 2- (Thanks)
100 Synchronized Air Squats (Must finish before Push-ups)
50 Synchronized Pushups

100 M Litter carry with 180 LBS (around the BB court) as a team

Station 3- (Giving)
Waterfall 50 DU and 100M sled drag with 100lbs

100 M Litter carry with 180 LBS (around the BB court) as a team

Sprint to finish.

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SWOD:
3 rounds not for time
20 Straddle Leg Lifts
20 V-Ups
40 Bicycle Crunches

WOD:
As heavy as possible in 30 mins
1 Thruster
1 Push Press
1 Push Jerk
1 Split Jerk
-6 burpee over bar after each complex-
*Complete 1 complex before dropping the bar
*Do as many rounds as needed to get as heavy as possible
*Rest as needed between complexes

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Did you miss out on ordering our new red and grey baseball Tee? Are you jealous when you see your friends wearing them because you don’t have one? Fret no more! Extra shirts are now available in all sizes both men’s and women’s. They are $27 USD (No won) cash or paypal to conlin.beth@gmail.com ask your coach if you would like to buy one.

 

REMINDER:
Today we start our new evening schedule. There will be 1 evening class at 5:45 PM. All morning classes will remain the same.

SWOD: If you missed the 1RM Snatch you can make that up or do the following

2×3 Snatch Pull @ 80-100%
2X3 Power Snatch @50% of snatch
3×3 Snatch @75%

WOD:
Complete as many rounds as possible in 20 minutes of:
15 burpees
30/20-calorie row
10 Pull-ups

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Athletes, YOU DID IT! Testing week is over!!! Your progress since this summer has been impressive and a testament to your consistency and hard work. If you didn’t log your PRs be sure to look back through our FB photos and write them down. We will work off of these numbers during our upcoming strength cycle.

Our Handstand clinic is Saturday from 1-3. See you there!

***Reminder*** Starting Monday the 20th there will be 1 evening class at 1745, 5:45PM M-TH

10 Overhead squats 135/95
20 Box jump 24/20
10 thrusters 135/95
10 Power Cleans 135/95
20 Toes to bar
20 Burpee Pull-ups
20 Toes to bar
10 Power Cleans 135/95
10 thrusters 135/95
20 Box Jump Overs 24/20
10 OHS 135/95

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Our Handstand clinic is this weekend! You MUST BE A MEMBER of FTCF to attend. If you have RSVPd and are now unable to attend please change your RSVP so that we can open space for other people.

This marks your LAST test! Today is your FINAL 1RM!!! You all have made some insane progress! Next week we will be back to making you sweat and continue to make you strong(er)!

Primer-AMRAP 10
10 Empty Bar Hang Clean and Press
10 Burpees
30 DU

WOD:
1 RM Clean and Jerk!