Thanksgiving schedule:
Wednesday (Today) 5:30 & 6:30 pm classes will be canceled.
Thursday & Friday closed. 

Due to the air quality, our workouts will be more strength based


1) Front Squats 6×8 40-60%
*rest 1-2 Minutes, stay within the rest cycles and weight percentage window.

2) 3 Sets:
12 Single Arm Rows (each arm)
12 Ring Rows or 8 Wide Grip Pull-ups 

3)Accessory Work:
3-4 Sets of:
8 Glute Bridges w. 3 Second Negative 
8 Unbroken Kb Snatches (each side)

*Only start this if there’s enough time remaining in class or consult a coach if you’re going to run over.