Stay Tuned…Good Things are Brewing “PIMP MY RIDE” - TO2 15 Min AMRAP 6 Squats 225/155 6 RMU/BMU 24 Burpees -rest 3 mins- 15...

RESPECT AMRAP 8 MINUTES 20 sit-ups 20 KB goblet squats (53/35 lb) -Or- One of yesterday’s WOD’s

Classes at 6 am 7 am 9:30 am “Pumpkin Pie Pump” Teams of 2 1600m run or 60/48 cal bike 3 Rounds 40 DB Curls 30/20 40 KB Swings...

Thanksgiving Schedule Thursday     6 am     7 am     9:30 am Friday     6 am     7 am Saturday     6:30 am     8:30 am

Thanksgiving Schedule Thursday 6 am 7 am 9:30 am Friday 6 am 7 am Saturday 6:30 am 8:30 am

Check back for class times for this Thursday-Saturday

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KOOPA TROOPA BEACH 5 sets (Every 4:00) 18/14 Calorie Ski (or Row) 12 Toes to Bar 6 Power Snatch (135/95) STRENGTH 6 sets x 2 Back Squats...

DINKUS AND DOOFUS 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 single-leg squats STRENGTH - 8-minute EMOM: Rx:...

COCONUT MALL 10 Wall Balls (20/14) 5 Burpee Box Jump Overs (24/20) -rest 1:00- 20 Wall Balls (20/14) 10 Burpee Box Jump Overs (24/20) ...

BOWSER’S CASTLE 5 Rounds 15 Dumbbell Power Cleans (50s/35s) 15 Dumbbell Bench Press (50s/35s) (Sub 15 Dumbbell Push-ups)...

“NETFLIX SPECIAL” Teams of 2 10 power cleans 155/105 1 BMU 9 power cleans 2 BMU 8 Power cleans 3 BMU 7 Power Cleans 4 BMU ...

HOT COCOA 5 Rounds 75 Double Unders 15 Shoulder to Overhead (95/65) STRENGTH 2 sets x 2 Back Squat (90-95%) -Complete a set every 3:00-...

MAPLE PECAN LATTE For Time: 4-8-12-16-20-24 Calorie Echo Bike Toes to Bar -Women’s Calories: 3-6-9-12-15-18 STRENGTH 5-4-3-2-1 Hang Power...

HOT APPLE CIDER 4 sets 2:00 AMRAP 20/16 Calorie Row Max Wall Ball (20/14) in the time remaining -rest 2:00 between sets- -into- 4 sets...

PUMPKIN SPICE LATTE 8:00 AMRAP 2-4-6-8… Handstand Push Ups 4-8-12-16… Pull-ups -rest 4:00- Then, For Time “Erase your reps” (start where...

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