Life is a succession of moments. To live each one is to succeed.

- Corita Kent



1. group 400m run
2. hip mob/rack mob (10’)
3. 2 RNFT:
  3ea KB snatch + thruster
  5 strict pull up + 5 clapping push up
  5 wall squat
4. 15’ to find out of rack 2RM thruster
5. 25’ amrap:
  400m run
  ¾/5/6/7/8/9 muscle up
  5 thruster @ 135/95

1 muscle up = 1 bar muscle up OR 2 c2b + 2 ring dip OR 3 jumping pull up + 3 push up



1. Thanksgiving Hours
Wednesday, 25NOV2015 - 0930 & 1715 only, NO 1830hrs class
  **I repeat, no 1830 class on Wednesday
Thursday, 26NOV2015 - no class
Friday, 27NOV2015 - 1000hrs class only
Saturday, 28NOV2015 - 1000hrs class only

2. Saturday, 12DEC2015 - Cookies and Cleans
We are going to hold a themed workout starting at 1000hrs with the theme of Cookies and Cleans. Our training for the day will consist of mostly cleans followed by a Cookie contest. We want everyone to make some homemade Christmas cookies which will be judged at the end of the session and we will declare a winner! So get your weightlifting shoes and bake some Christmas joy! **After the Cookies and Cleans event (later that evening) we are going to have our Gym Holiday Party starting at 1600hrs. It is a potluck and we will have a signup sheet for people to volunteer a dish. Bring your best ugly sweater.