One hour a day, 3x/week, is no counterbalance to the other 165 hours that occur in that week



1. group 800m run
2. 2 RNFT:
 30’’ russian baby maker stretch
 30’’ banded rack stretch
 20’’ arm extended lateral plank ea side
 3 burpee broad jump
3. front squat: 5-4-3-3-3-3-3
4. 3 RFT:
 400m run
 12 front squat @ 135/95
 21 KBS 53/35


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.