We will be having our Christmas party December 10th at 4pm.  We will play White Elephant so if you want to participate, buy a gift that cost no more then $20.  We will have dinner just like we did for our Thanksgiving party.  We hope you can all make it!

Henlin reppin’ Disney and slamballs.

Workout of the Day
7 Rounds for Time
-3 Overhead Squats (115/85)
-6 Pull Ups
-9 Box Jumps
-12 Push Ups

TUESDAY

The official holiday hours will be - Closed Thursday and open 9am and 10am on Friday and Saturday.  Class sign up will not be needed for these days!  Also, Fight Gone Bad shirts/hoodies are in, don’t grab your shirt/hoodie until we mark you off the list!

Greg right after he finished Kalsu.  If you’ve done Kalsu, you understand.

Workout of the Day
Back Squat 5-5-5

Then
4 Rounds for Time:
25 Squats
25 KB Swings
25 Meter Lunge

MONDAY

Saturday was a blast everyone.  Thanks for bringing all the dishes.  They were delicious!  Hopefully some of the food sparked ideas for your own Thanksgiving.  Christmas is right around the corner which means we will be posting details for our Christmas party soon! 

Everyone enjoying their early morning beat down.

Workout of the Day
Bench Press 5-5-5

Then

15 Minute AMRAP

-5 Pull Ups
-10 Slam Balls
-5 Push Ups

SATURDAY

Don’t forget our Thanksgiving is today at 4PM!!!  Make sure to have your dishes heated before you come (we only have one microwave).  Hope you can all make it!

Yesterday Bethany ran her first 5k.  This is a huge accomplishment considering 200 meters was a huge struggle only 8 months ago.  Keep it up!!  She has also lost 9 pounds since day 1 of the challenge!

Workout of the Day
“KALSU”
 
For Time:
100 THRUSTERS (135/95)

*5 burpees every minute on the minute

FRIDAY

We will be closed next Thursday for Thanksgiving.  We want to know what hours on Friday would work for everyone.  Post to comments so we can get this figured out!

Nice to have you back Tom!

Workout of the Day

Wouldn’t you like to know   (dress warm)

THURSDAY

If you are looking for something to do that is healthy on Thanksgiving, look no further. The Turkey Trot will be held November 24 at 8am downtown on the corner of Convention and 3rd Street.  Money will go to the March of Dimes’ efforts to improve the health of babies by preventing birth defects, premature birth and infant mortality. Register Here.  Get involved if you are going to be in town!

Taylor had some major improvements with his cleans!  Good Job Taytay baby nunu!

Workout of the Day
1 Mile Run

Then

For Time:
20 Pull Ups
30 Push Ups
40 Pull Ups
50 Push Ups
60 KB Swings (53/44)

WEDNESDAY

How is everyone feeling on the challenge?  Noticing any changes?

100 44lb KB swings?  No big deal LINE!

Workout of the Day
Bench Press 3-3-3

Then

5 Rounds
-5 Squat cleans (135/95)
-200 Meter Sprint