Welcome to Thanksgiving Week!! Thanksgiving Day and Black Friday classes are available now for sign up. If you want to bring a friend or family to drop-in, please contact us in advance.

Gobble Jog – The gym will be open at 8am for runners to drop anything you don’t want to carry on the run. Members are more than welcome to park at the gym for the run as well. Please park on the outskirts.

Thanksgiving workout @ 9am. Friday @ 10am only.

New You Challenge – We wrapped up another 6 week challenge this weekend. Many thanks to Mario, Bethany, Trent and Amelia for teaching and assisting to help us make it all happen. These classes are some of the hardest classes we’ve ever taught and probably the most rewarding for both the students and the teachers. Several of the Challengers will be joining you as regular members. Please make them feel welcome!

Warmup
Jump Rope 3 Minutes

3x (6 minutes)
Overhead Squats
5 Box Jumps

L2-4: use empty barbell (5-10 reps per set, focus on sinking deep in the hips and extending the upper back)
L0/1: use PVC pipe (5 reps, keeping heels on the floor and knees tracking the toes)

Lift

Levels 3/4

Take 15 Minutes to work up to a heavy single Back Squat.
Then 6 Minutes E2MOM
3 Squats at 85% of today’s heavy single

Level 2

5x
5 Back Squats at 75% of 1RM
Rest 30 seconds
30-45 second Push-up Position Plank

Levels 0/1

5x
5 Kettlebell Squats (Goblet or Double KB)
Rest 30 seconds
30 second Push-up Position Plank
Rest 60 seconds

Conditioning

“KYEO”

10 Minutes AMRAP

Levels 3/4
5 Snatches
10 Push-ups
25 Double Unders

L4 – 115/85
L3 – 95/65
Aim for 7+ rounds.

Level 0-2
10 Swings
10 Push-ups
50 Single Unders

Level 4 members post heavy single squat weight and rounds/reps of workout (rx only) on whiteboard (eg, 315/6+15).