“The trouble with many plans is that they are based on the way things are now.
To be successful, your personal plan must focus on what you want, not what you have.”

- Nido Qubein



1. 5’ JR
2. 30 TGU (15ea side) @ moderate weight
3. work to highest deficit double strict HSPU
*if no HSPU, work regular push up AND box HSPU where shoulders stacked over hands
4. 10’ AMRAP
5 strict HSPU
20 UB double under


1. coaches warm up
2. from blocks right BK, moderate double snatch
3. snatch balance w/ 2’’ pause in catch



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.