➡ Thanksgiving: One class only at 9am. 🦃🦃🦃
You will feel SO proud of yourself for getting that workout in on Thanksgiving, I promise!
🚗The Gobble Jog will also be happening on Thanksgiving morning around the Square, so please give yourself ample time to get to the gym. Sometimes the cop will let you into our parking lot while there’s a lapse in runners. The other option is to walk, ride your bike, or park across the street at Firehouse Subs.🚗
➡ Black Friday: One class only at 10am. 💲💲💲
0:00 – 5:00
3 minutes Jump rope or Quick Feet/Jumping Jack Drills
5:00 – 12:00
12:00 – 20:00
Crazy 8 Switch
20:00 – 40:00
20:00 – 35:00 (15 minutes)
Work up to a heavy SINGLE.
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.
35:00 – 40:00
10 Bench Presses at 60% of your heavy set for the day
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality.
6/7/8/9/10 Floor Press (keep same weight for all sets)
10/10 Single Leg Hip Bridge (lower down slowly, but don’t come all the way to the floor)
10/10 Slow Eccentric Single Arm Rows (3 second negative)
40:00 – 45:00
Movement Practice and Workout Setup
45:00 – 55:00
10 minutes AMRAP
8 Alternating Single Arm Dead Squat Cleans
8 Alternating Forward Kick throughs
L4 – 24/18
L3 – 20/14
L2 – no rx
L0/1 – can do bodyweight
55:00 – 60:00
Side lying quad stretch, supine figure four hip stretch