LG2
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Workout
Clean 3-3-3-3-3-3-3-3-3-3 @ 70%
7-minute AMRAP
21 double-unders
15 kettlebell swings (53/35)
9 burpees
Chilling
Cara
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Rest Day
High and Outside
Laurisa
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Workout
Front Squat
2-2-2-2-2-3-3-3 @ 80%
10 rounds for time of:
405-pound deadlift, 3 reps
5 muscle-ups
40-inch box jump, 7 reps
Observe
Bailey
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Workout
Snatch
3-3-3-3-3-3-3-3-3-3 @ 70%
For time:
500-meter row
45-pound thruster, 50 reps
500-meter row
45-pound thruster, 30 reps
500-meter row
45-pound thruster, 20 reps
Make Contact
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Workout
5 rounds for time of:
225 pound deadlift, 21 reps
21 Toes to Bar
10 Days and Counting
The Cookie Contest Fundraiser is fast approaching. The event takes place Saturday, December 13 at 3 pm alongside the Century Club event. Don't miss out on the fun, camaraderie, and chance to win free dues for the month of January.
Here are some important deadlines and details about the event:
All bakers entering cookies need to sign-up by Sunday, December 7. Entering via the cookie jar at the gym will make your intent to bake official, but if you can't get to it by then, please comment below, so we can plan for the correct number of entries.
Starting Thursday, December 11, numbered cookie submission containers and instructions will available for pick-up at the gym. Submissions will be uniform and remain anonymous in the eyes of the judges in order to have a fair contest. Judges must sign-up by December 11.
Cookie tasting packages will be available throughout the event and depend heavily on the number of entries.
Please sign-up on time, and remember you are helping Quan and his family through a tough time, and having some fun in the process.
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Rest Day
Post Workout
Raffa, Jenn, Annabelle
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Workout
Snatch 10 x (2+1) @70%: 2 Snatch Pulls + Hang Snatch (below the knee)
Then
7 rounds:
7 muscle-ups
7 parallette handstand push-ups
Changes
Lucas
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Workout
Front Squat
2-2-2-2-2-2-3-3
Four rounds for time of:
25 GHD sit-ups
25 hip extensions
15 box jumps
Now or Never
Silvia and Travis
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Workout
For time:
95-pound overhead squat, 21 reps
42 pull-ups
95-pound overhead squat, 15 reps
30 pull-ups
95-pound overhead squat, 9 reps
18 pull-ups
Sunday
Rest Day
