METCON For Time: 1600M RUN 21 SQUAT CLEANS 95/65 21 SIT UPS 800M RUN 15 SQUAT CLEANS 15 SIT UPS 400M RUN 9 SQUAT CLEANS 9 SIT UPS 200M RUN

OLYMPIC LIFTS MAX CLEAN COMPLEX FOR THE DAY OF 1 HANG POWER CLEAN 1 HANG FULL CLEAN 2 JERKS METCON 7 RDS / 10 MIN CAP 7 DEADLIFTS 275/185 14 WALL BALLS 20/14

STRENGTH 20 MIN FOR 4 SETS OF 3 FRONT SQUATS STRAIGHT INTO 6 BACK SQUATS Begin @ 75% of your 1RM Front Squat, increase as able. METCON 15 MIN FOR MAX CAL BIKE STARTING WITH AND E3MOM 8 THRUSTERS 115/85 8 GHD SIT UPS *SCORE IS CALORIES Make today count!

METCON 48 MIN AMRAP / YOU GO I GO TEAMS OF 2 >10 X 200M ROW THEN 9 HANG POWER CLEANS 95/65 12 TOES TO BAR 18 SQUATS 24 DOUBLE UNDERS Share the work! Share the Pain!

Come on in for some GREAT Black Friday Specials! 8, 9 & 10am classes ONLY!

We will be opening up at 0715 for anyone running the Turkey Trot! Come warm up, leave your stuff and jog over for your 5K! No classes.

METCON TEAMS OF 2 30 MIN AMRAP (1 ATHLETE WORKING AT A TIME) 50 SHOULDER TO OVERHEAD 75/115 100 DOUBLE UNDERS 50 POWER CLEANS 100 DOUBLE UNDERS 50 DEADLIFTS 100 DOUBLE UNDERS DOUBLE UNDERS! Keep practicing! You'll get them...eventually!

SKILL WORK 15 MIN CAP FOR DEATH BY MU/C2B METCON "3 MIN TUESDAY" 3 MIN AMRAP SIT UPS 1 MIN REST 3 MIN BROAD JUMPS 1 MIN REST 3 MIN PUSH UPS 1 MIN REST 3 MIN PLANK

CORE WORK / SKILL 12 MIN EMOM MIN 1 PLANK MIN 2 20 ALT LEG V-UPS MIN 3 MAX LYING WINDSHIELD WIPERS MIN 4 REST METCON For time 100 DOUBLE UNDERS 50 CAL ROW 30 WALL BALLS 20/14 100 DOUBLE UNDERS 30 WALL BALLS 50 CAL ROW 100 DOUBLE UNDERS *20 MINUTE TIME CAP

OPEN GYM! 9-11AM Come on in and make up a WOD you may have missed out on this week! Work on a skill, get flexy or take on this hero WOD: "SEAN" U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised e