Hey Folks!

Good work on todays WOD – It was a real beauty to watch… something about slam balls are entertaining to me… Nat knows what I’m talking about, haha.

Reminder that we are CLOSED:

• Friday, November 30th, 12noon, 1pm-6pm and 6pm and 7pm – closed
• Sunday, December 2nd, (10am-12noon) – closed
• Thursday, December 6th, Open gym (1pm-6pm) – closed

On to happier news – The cookie exchange is going to happen on the weekend of the 7th.  Make a dozen cookies for each other person (and for yourself!) and drop them off at the gym in little individual baggies (if I have to separate them, I can’t guarantee they’ll make it to anyone else).  Then I’ll put together little total packages with everyones dozens in them for people to take home!  Exciting!

Warm up

Not for time – 2 Rounds:
Groin stretch via Frog Pose (thanks Lisa!) 30 seconds, 10 band pulls, 5x 6-second squats (2 seconds down, 2 second pause, 2 seconds up)

Front Squat 3×10 @ 50%

2 Rounds for time:
30 empty bar back squats
30 pull ups
30 ring rows

Stretch – Quads/Psaos & Lats/Rhomboids

See you in the gym!

Adam, Eric & Katie