Strength and Fitness: Thursday: 12/03/20

Strength: Every 2:00 x 5 5 Tempo Goblet Squats *3 seconds down, 3 up* Workout: 21 Clean & Jerks (135/85) 2:00 Rest 15 Clean & Jerks (155/105) 2:00 Rest 9 Clean & Jerks (185/125)

Strength and Fitness: Tuesday: 12/01/20

Artie Steven’s Memorial WOD: 5 Rounds :30 Max Thrusters (75/55) :30 Rest :30 Max Sit Ups :30 Rest :30 Max Box Jumps :30 Rest :30 Max Push Press (75/55) :30 Rest :30 Max Cal Row 1:30 Rest

Strength and Fitness: Friday: 11/27/20

Workout: 7:00 AMRAP 50 Singles/Double Unders 25 Lunges 2:00 Rest 7:00 AMRAP 50 Mountain Climbers 25 Air Squats 2:00 Rest 7:00 AMRAP 50 Russian Twists 25 KB Swings Black Friday Schedule: 10:00am MOVE 11:00am MOVE

Strength and Fitness: Thursday: 11/26/20

Warm Up: 3 Rounds 250m Turkey Trot (carry med ball) 10 Med Ball Ground to Overhead Workout: Every 3:00 x 6 Rounds 20 DB Hang Snatch 15 Burpees 10 Hops Over DB Max Cals in remaining time **modify reps as needed to make it doable to get back to the calories Thanksgiving Day Schedule: 8:00am … Read more

Strength and Fitness: Monday: 11/23/20

Workout: FFBC Retest 4 Rounds 1:00 No Push Up Burpees 1:00 Cal Row 1:00 Pushups 1:00 Goblet Squats 1:00 Rest Skill: 10:00 Alternating EMOM :30 Handstand Hold 3-7 Strict Pull Ups