Weekly WODs: 11/13/17 - 11/17/17

We are excited for this week! First of all, we have some accessory work geared toward strengthening your shoulders and hips that we are starting to implement. This is just another way for us to make sure we are taking care of your bodies and getting those joints strong and healthy!

Secondly, our nutrition challenge starts Monday! This is not just for people looking to lose fat... this is universal, guys. We have some great habits for you to work and are excited to see what the next 6 weeks bring! $10 buy-in only if you want a chance to win money... otherwise, just grab a packet and follow along! The challenge ends on Christmas Eve.

Finally, the "Josie" WOD is this coming Saturday, November 18th at 10am at CFG. Come show your support and raise awareness and money for CRPS research. This hits home as Josie is a part of our gym family! Don't forget we have a jug in the lobby for your spare change until the end of the month. A few members who shall remain nameless have made sure that it's getting filled up... and when that happens, us coaches have pledged to complete a WOD of your guys' choice.... if that's not motivation to donate, we don't know what is.




15 Thrusters (45/35)
20 Pull-ups
12 Thrusters (75/55)
15 Pull-ups
9 Thrusters (105/75)


5 RFT:
25 Push-ups
20 Back squats (BW for RX)
25 Sit-ups


15-Min AMRAP of:
7 Calorie row
15 Power cleans (you choose the weight, must be the same for bench press as well)
15 Bench press


3 RFT of:
15 Muscle snatches (95/65)
15 Box jumps (24'/20")
30 DUs


1 RFT of:
21 Burpee rope slams
15 Dips
9 Wall balls (20/14)