Hey Folks!

This weekend was great – nice to have familiar faces and some new Folks out to the gym for a beauty WOD.  We’re closing in on December* and its’ festivities, so let’s try to eat well and train hard as we know the Christmas season will present its’ many opportunities to indulge.

*There was a typo before that may have been misunderstood about us closing… Just during open gym and just on a couple days.  In the grand scheme of things, We will (hopefully) never close 😉

• Paleo cookie exchange – we’re thinking a dozen cookies for each other group/person making cookies and then we’ll get together and exchange them around the first weekend (7th-ish) of December.  Write on the board what you’re thinking of making.
• Yoga – Lisa has some new approaches to help us deal with tight hips, tight shoulders and spinal mobility and stability.
• This Thursday and Next Thurdays Open gym are cancelled – Katie has a trip booked and won’t be in town from thurs-thurs, so Eric or myself will be in the gym to help you Folks out!

Warm up

Not for time – 2 Rounds:
10 squats, 10 lunges, 10 Russian (eye-level) KB swings

Back Squat 3×10 @ 50% *Rest 3 minutes between sets

4 Rounds for time:
3 High Hang Squat Cleans
15 Push ups
25 Sit ups

Stretch – Groin (Russian Baby Maker) & Glutes

See you in the gym!
Adam, Eric & Katie