Announcements

• Save the Date!  The next Family Friends Day is December 4th for all classes!

Fitness

A.  Take 15 Minutes to establish a 3RM Front Squat

B.  Every 90 Secs for 4 Sets

15 x Heavy Russian Swings

C.  7 Min AMRAP

10 x Goblet Squats 

10 x Burpees

Performance

A.  Take 15 Minutes to establish a 2RM Clean and Jerk

B.  Every 90 Secs for 4 Sets

5 x Front Squats (From the Rack)

C.  7 Min AMRAP

10 x Thrusters @ 75lb/55lb 

10 x Burpees

Sport

A.  Take 15 Minutes to establish a 2RM Clean and Jerk

B.  Every 90 Secs for 4 Sets

5 x Front Squats (From the Rack)

C.  7 Min AMRAP

12 x Box Jumps @ 24inch/20inch 

12 x Thrusters @ 95lb/65lb

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