Thanksgiving Schedule

  • 11/22/17 6AM and 10 AM only, No PM Classes or Open Gym Times.
  • 11/23/17 Closed Happy Thanksgiving
  • 11/24/17 10AM Only, No 6AM or PM Classes and Open Gym.
  • 11/25/17 9AM and 10AM
  • 11/26/17 No Open Gym



Monday - 11/13/17

Strength: Hatch Squat Program Day 7
Back Squat 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%
Front Squat 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

WOD:  Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc. adding 3 reps to each exercise every round.
Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

Tuesday - 11/14/17

Strength: Every 1 min for 6 mins: 3 Shoulder Press

WOD: 2 rounds for time of:
Run, 100 m
9 Power Snatches, 115/75 lbs
Run, 200 m
7 Squat Snatches, 115/75 lbs
Run, 400 m
5 Overhead Squats, 115/75 lbs

Wednesday - 11/15/17

WOD: 30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push Ups
1 Power Clean, 225/155 lbs

Thursday - 11/16/17

WOD:  3 Rounds of  20/10 sec
Tabata Push-up (hand release)
Tabata Air Squat
Tabata Sit-up (standard)
Tabata Lunge
Tabata V-up
Tabata Burpee
Tabata Russian Twist, 20/15 lbs
Tabata Wall Handstand Hold

The Tabata interval is 20 secs of work followed by 10 secs of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.

Friday - 11/17/17

Strength:Hatch Squat Program Day 8
Back squat - 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%
Front Squat - 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70%

WOD: 3 rounds for time of:
21 Thrusters, 115/75 lbs
15 Pull-ups
Row/Bike Calories, 12/10 lbs
9 Toes-to-bars

Saturday - 11/18/17

Complete as many rounds as possible in 27 mins of:
3 Manmakers, 50/35 lbs
12 Pistols (Alternating Legs)s
24 Double Unders

Sunday - 11/19/17

Open Gym 11AM - 1PM