Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)

Every :90 for 12:00 (4 sets of each):
1st: 3-2-1-1 back squat, 30X1
2nd: 10-14 (5-7/side) alternating DB curl & press
+
AMRAP in 7:00 – increase effort as you go:
7 deadlifts, light up to 185/125
7 bar-facing burpees
+
5:00-10:00 coach-led mobility

Post results to comments.

THANKSGIVING SCHEDULE:
today (11.24): 1030 only!
Saturday (11.25): regular schedule resumes w/classes @ 900 & 1000
Sunday (11.26): 1st Annual CSC Alpine Terrace Turkey Trot @ 900

open gym only from 1000-1200, come in and move around a bit before a big day of eating…

THANKSGIVING SCHEDULE:
today (11.23): no classes, open gym only from 1000-1200
Friday (11.24): 1030 only
Saturday (11.25): regular schedule resumes
Sunday (11.26): 1st Annual CSC Alpine Terrace Turkey Trot @ 900

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)

Every :90 for 15:00 (5 sets of each):
1st: 3-position squat clean (floor + below knees + above knees), solid reps over absolute load, opt for cleans in overhead position is tough
2nd: max (-1) unbroken strict pull-ups – if you know you’ll get more than 10 on your 1st set add a little weight
+
Every :60 for 10:00 (10 sets) – same structure as last week, if you don’t complete the 24 reps within the :60 window, treat the remainder of the 10:00 as an AMRAP:
15 double-unders
6 goblet squats
3 toes-to-bar
+
5:00-10:00 coach-led mobility work

Post results to comments.

THANKSGIVING SCHEDULE:
today (11.22): 530 & 630 classes are cancelled, gym closes @ 530
Thursday (11.23): no classes, open gym only from 1000-1200
Friday (11.24): 1030 only
Saturday (11.25): regular schedule resumes
Sunday (11.26): 1st Annual CSC Alpine Terrace Turkey Trot @ 900

3 rounds as warm-up:
5/side 1-arm DB push press w/:02 pause @ top
5/side DB suitcase deadlifts
:15/side plank

Every :90 for 15:00 (5 sets of each):
1st: 1 slow snatch pull (:03 to the knees before finishing the pull) + 1 snatch pull + 1 power snatch
2nd: :30 double-under practice
+
5 rounds for time w/10:00 cap:
15 kettlebell swings
9 burpees
+
5:00-10:00 mobility work – coach-led

Post results to comments.

for completion as warm-up:
30m bear crawl
30m walking lunge w/a twist
+
3 rounds easy:
8 knees-to-elbows or hanging leg raises
8 1&1/4 air squats

Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 1&1/4 front squats, start light & build
2nd: 8-10 alternating bent-over DB/KB rows w/slight pause @ top of each rep
+
3 sets for total cals/reps:
:60 row calories
:30 rest
:60 wall balls
:90 rest
+
5:00-10:00 coach-led mobility work

Post results to comments.

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)

A. Back squat, 6-4-2-2, 30X1; begin a set every 3:00
+
Every :60 for 10:00 (5 sets of each):
1st: 8-10 alternating standing DB shoulder presses
2nd: 8-10 alternating standing DB curls
+
AMRAP in 7:00:
10 alternating front rack reverse lunges from the ground, tough
7 toes-to-bar
+
5:00-10:00 coach-led mobility

Post results to comments.

SCHEDULE NOTICE: our 1000 class is cancelled tomorrow, see you all @ 0900!