Hey Folks!

Weekend OVER – which means we’re one week closer to Christmas.  Yeah, not that exciting I suppose, but it ALSO means we’re closing on on our 1RM deadlifts!  They’re tomorrow (Tuesday) by the way.  Eat your wheaties tonight (actually, you’re better off having some Sexy time Steak) and dream up the weights you’re going to destroy in the gym.

Congrats to everyone who competed this weekend – regardless of how you placed you made us proud – but you also placed really high, so hell yeah!  Haha – nothing wrong with being happy about doing well.

Starting next week (the 23rd) we’re going to switch the 5pm-6pm open gym time to a class! 🙂  You guys are usually sneaking in by that time to get it in, so we might as well group together and crush the workout in a slightly more fun environment.  We’re also going to be adding a 9am class on Saturdays (though folks are welcome to show up at 9am not for class on the weekend too, if they want to warm up more or whatever before working out).

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Coaches Notes:

Thrusters and pull ups go together like lamb and tuna fish – you’re going to love it.  Make the strict and get them done.  The Thrusters are a little heavier than usual, because as much as I don’t like doing them, heavy thrusters are good at developing solid positioning and explosive hips through the middle.  ON the WOD – don’t kill the row, but don’t waste time on it either.  If you’re good at double unders you’re going to like this one, if you aren’t, I’m sorry.  If you can’t do double unders, do 4 sets of 25 singles, with 10 double under attempts added on.  It’s supposed to be a little chilly (high of 9), but sunny, so bring a sweater if you want for the run.

Strength work:

Every Minute for 10 MInutes:
ODD MInutes – 5 Thrusters (115/73)
EVEN Minutes – 5 pull ups (strict, ideally)

Conditioning – Triple 1’s:

For time:
1000m Row
100 Double Unders
1000m Run