November 2023

For time: 
1000 Meter row
800 Meter run
500 Meter row
400 Meter run
250 Meter row
200 Meter run

Compare to August 21, 2012.

This Saturday, November 11th we will be participating in the Veteran Hero WOD CHAD1000X which is a fundraiser that supports Veteran Mental Health Initiatives.  If you would like to register and support click here.  The gym will be open from 8am-12pm.  Come in anytime during those hours to take on this Hero WOD. The 8am and 9am classes will be canceled.

Max rounds in 3 minutes of:
3 Deadlifts 225/155# Rx+275/185# MRX 185/125#
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

This Saturday, November 11th we will be participating in the Veteran Hero WOD CHAD1000X which is a fundraiser that supports Veteran Mental Health Initiatives.  If you would like to register and support click here.  The gym will be open from 8am-12pm.  Come in anytime during those hours to take on this Hero WOD. The 8am and 9am classes will be canceled.

“Fran”
21-15 & 9 rep rounds of: 
Thruster 95/65#
Pull-ups

or

“Friendly Fran”
3 Rounds for time of:
21 Thrusters 115/85#
21 C2B Pull-ups

or

“Heavy Fran”
21-15 & 9 rep rounds of:
Thruster 135/95#
C2B Pull-ups

Compare to October 17, 2022.

This Saturday, November 11th we will be participating in the Veteran Hero WOD CHAD1000X which is a fundraiser that supports Veteran Mental Health Initiatives.  If you would like to register and support click here.  The gym will be open from 8am-12pm.  Come in anytime during those hours to take on this Hero WOD. The 8am and 9am classes will be canceled.

5 Rounds for time of: 
20 One Arm OH KB Walking Lunge Steps 55/35# Rx+70/55# MRX 45/25#
20 KB Swings 55/35#
20 GHD Sit-ups MRX Med Ball Sit-ups

This Saturday, November 11th we will be participating in the Veteran Hero WOD CHAD1000X which is a fundraiser that supports Veteran Mental Health Initiatives.  If you would like to register and support click here.  The gym will be open from 8am-12pm.  Come in anytime during those hours to take on this Hero WOD. The 8am and 9am classes will be canceled.

For time: 
15 Bar Muscle-ups Rx+Ring MU’s MRX Burpee C2B
150 Double-unders MRX Heavy rope singles or jumping jacks
12 Bar Muscle-ups
120 Double-unders
9 Bar Muscle-ups
90 Double-unders

This Saturday, November 11th we will be participating in the Veteran Hero WOD CHAD1000X which is a fundraiser that supports Veteran Mental Health Initiatives.  If you would like to register and support click here.  The gym will be open from 8am-12pm.  Come in anytime during those hours to take on this Hero WOD. The 8am and 9am classes will be canceled.