Thurs. 12/03/20 Wod - For Time Buy In - Patriot Run 21-18-15-12-9 Plate GTO @ 45/25 Alt. Overhead Plate Lunges @ “ “ 200m Run Finisher - 2 Rounds 20 Wt’d Sit Ups @ 25/15 30 Flutter Kicks w/Wt. OH 40 AB Crunches 50 Russian Twists w/Wt.

If any of you are interested, this started today. You would have to get a 5K in today, but with this cool weather, why not? You’ll need to download the JustMove app. You’ll receive audible notifications of what place you’re in while you run . Super cool! 😜 • 'TIS THE SEASON! From December 1st…

Wed. 12/02/20 Wod - For Time 3 Rounds 30 Dubs 9 Toes 2 Bar 15 Fronts Squats @ 75/53 500m Row 3 Rounds 25 Dubs 6 Toes 2 Bar 12 Front Squats @ 95/63 500m Row 3 Rounds 20 Dubs 3 Toes 2 Bar 9 Front Squats @ 115/83

Happy Birthday Asterios!! Wod - For Time 21-15-9 Deadlifts @ 135/95 Box Jumps @ 24/20 Hand Release Push Ups Into... 15-12-9 Hang Power Cleans @ “ “ Box Jumps @ “ “ Hand Release Push Ups Into... 9-6-3 Push Press/Jerks @ “ “ Box Jumps @ “ “ Hand Release Push Ups

Mon. 11/30/20 Alt. Squats - Build To Heavy 4 Front Squats 8 Back Squats Wod - 20min. AMRAP 30 Air Squats 20 Alt. DB Hang Snatches @ 50/35 10 Chest 2 Bar Pull Ups Tri. Run Cool Down - 2min. Row

Fri. 11/27/20 Black Friday Wod - For Time 10 Rounds 15 Thrusters (Barbell or DB) 3 Burpees Tri. Run *Note - Barbell @ 45/35 DB @ 25/15🙃

Happy Thanksgiving Everybody!!🍽🦃🍁 We are Grateful for All of our Membership for Allowing us to be a Part of Your Pathway to Health and Wellness. Please Take this Extended Weekend to be Thankful for Your Health, and Spend Time with Your Family .

Wed. 11/25/20 Wod - 3 x 3min AMRAPs in 15mins 0:00 - 3:00 3 Power Cleans @ 115/85 3 Front Squats 3 Push Jerks *Rest 3mins 6:00 - 9:00 3 Power Cleans @ 135/95 3 Front Squats 3 Push Jerks *Rest 3mins 12:00 - 15:00 3 Power Cleans @ 155/105 3 Front Squats 3 Push…

Ok Everyone! Back By Popular Demand! Secret Santa Survey Forms Will be Available in the Office Beginning Tomorrow. All Completed Forms Will be Used for the Drawing to be Held at the Holiday Party on December 12th. If You Will Not Be in Attendance at the Party, You Will Draw From the Left-over Names Throughout…