Hey Friends!

Happy Thanksgiving!  🙂  I’m thankful for our growing family (both literally, as in Gavin, and slightly less literally, as in the gym growing with more and more awesome people!) and also for Tanya carrying me through the partner WOD today (that one is figurative).

Next weekend we have our 5 year anniversary WOD + Lunch!  Come on out to Queens Athletic field (the venue for the very first CFSuds “OnRamp”.  We’ll kick things off with our old “introductory WOD” and then spice things up a bit after that.  We’re just planning 10am-12noon, so try to be there for 10am.  We’re hitting up the Gastropub after that for some recovery beverages and burgers – feel free to partake in everything, or meet us at the pub afterwards.  5 years!

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Strength:

Every Minute for 10 Minutes:
3 Pause Front Squats @60%
*Pause is just long enough so that you have no momentum to come out of the hole. 3 seconds is usually sufficient 🙂

Metcon – “Quit playing with your dinghy!”:

Row 2k*
*Stop every 2 Minutes to complete 16 Dumbbell/Kettlebell Snatches**
**If you typically bruise your forearm, or struggle making Kettlebell Snatches fluid, opt for the Dumbbells for your forearms sake 😉