Nutrition seminar this Saturday. Quick workout at 9am, immediately followed by “hacking the holidays

Monday 

Split squats 

5-5-5-5-5

Wod/amrap 5

Double unders. 

Tuesday 

Power Clean n Jerk

3-3-3-3-3-3

Wod/“Gwen”

Find a load you can do unbroken. Score is for load.  Must touch n go. No regripping until done with one of the 3 given sets. 

15-12-9

Tng Clean n jerks. 

Wednesday 

3x

400m run

21 sumo deadlift high pulls 75/55

12 burpee over bar. 

Thursday 

Amrap 15

5 over head squats

10 pull ups

15 Push ups

Friday 

Deadlift

3-3-3

Wod/3x

Amrap 3

Rest 2 minutes

5 deadlifts 185/135

150m run 

Saturday 

9am-11am Crossfit/bootcamp wod

300m lunges for time. 

Immediately followed but “hacking the holidays” nutrition seminar. 

1115am yoga

Sunday/closed 

No open gym in observance of Veterans Day 

Monday/Veteran’s day

Hero wods tba 

9am Crossfit/bootcamp/kids Crossfit. 

10am Crossfit. 

Hero wod TBA.