Overhead Squat 5-5-5 ___ Three Goats We all have “goats” aka something we suck at. Today you get to make up your own workout out of your weaknesses. Here’s how it will go: EMOM (Every… 

For time: 100 Double unders 10 Muscle ups (bar or ring) 20 Squat Clean Thrusters, (155/105#) 10 Muscle ups 100 Double unders This one is supposed to be spicy. Pick a weight that will challenge… 

I hope everyone had a great Thanksgiving! If you’re not too stuffed to move, join us this morning at CFW! ***6am WOD only today*** Tabata Row (calories) Box Jump (24/18″) DB Push Press (45/25#) Deadlift… 

Thanksgiving “Grace” 30 reps for time: Clean & Jerk (135/95#) Join us for our traditional 6am only WOD on Thanksgiving!

Open Gym 6-8am or 5-7pm Come work on a skill or get in an extra WOD. Visitors are welcome at either 6am or 6pm for a WOD.

Jackie For Time: Row 1000m 50 Thrusters (45/30#) 30 Pull Ups Compare to 10-3-13