November 2016

“EVA”

5 RFT:
-800m Run
-30 KBS 70/53lbs
-30 Pull-ups

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Compare to November 7, 2015.

Happy Thanksgiving

All Classes Canceled

Holiday Hours:

Friday, November 25th: 8:00am and 9:30am.  ALL other classes are canceled.

2 RFT: 
-2 Squat Snatch at 85% of 1RM achieved
-2 OHS
-4 Bar Facing Burpees
-6 C2B Pull-ups RX+ 6 WallBall Pull-ups 20/14lbs MRX 6 Pull-ups
-12cal ROW
-6 C2B Pull-ups RX+ 6 WallBall Pull-ups 20/14lbs MRX 6 Pull-ups
-4 Bar Facing Burpees
-2 Squat Snatch
-2 OHS
Rest 3min after 1st Round

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Holiday Hours:

Wednesday, November 23rd: 5:00am, 6:00am, 9:30am and 12:00pm.  ALL other classes are canceled.

Thursday, November 24th: ALL classes are canceled.  Happy Thanksgiving!

Friday, November 25th: 8:00am and 9:30am.  ALL other classes are canceled. 

For Time:
-10 Ring/Bar Dips & 2 Barbell Push-Ups
-10 Deadlifts & 1 Box Jump
-9 Ring/Bar Dips & 4 Barbell Push-Ups
-9 Deadlifts & 2 Box Jumps
-8 Ring/Bar Dips & 6 Barbell Push-Ups
-8 Deadlifts & 3 Box Jumps
*continue pattern/rep scheme until*
-1 Ring Dip & 20 Barbell Push-Ups
-1 Deadlift & 10 Box Jumps
Loads = 185/125 RX+ 225/155 MRX 135/95
Boxes = 24/20″ RX+ 30/24″ MRX 20/18″

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Holiday Hours:

Wednesday, November 23rd: 5:00am, 6:00am, 9:30am and 12:00pm.  ALL afternoon classes are canceled. 

Thursday, November 24th: ALL classes are canceled.  HAPPY THANKSGIVING!

Friday, November 25th: 8:00am and 9:30am.  ALL other classes are canceled.

Open Workout 11.5
20min AMRAP of:
-5 Power cleans (145/100lbs)
-10 Toes to bar
-15 Wall balls (20/14lbs to 10/9′ target)

Masters 55 and up
20min AMRAP of:
-5 Power cleans (130/75lbs)
-10 Toes to bar
-15 Wall balls (20/10lbs to 9′ target)

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Compare to December 19, 2015.