“The will to win is not nearly as important as the will to prepare to win.”
Bobby Knight



1. mob+cardio
2. 2 RNFT:
suitcase/waiter carry
5 wall squat
rack/waiter carry
5ea SL Squat off of box
3. sumo deadlift 5-5-5-5-5 (no rounded backs)
4. death by burpee


1. coaches warm up
2. 10’ to find heavy muscle clean + clean from pockets + push jerk
3. 20’ to find moderate double clean off low blocks
4. RDL 8-8-8


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 + Christmas Party
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.