Rest day or make-up day

__________

Gym Announcements

Thanksgiving: There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

Holiday Party: Save the date for the CFSC Holiday Party on December 20 from 5:00 - 9:00 p.m. at MJA Vineyards!

Workout

For time:

5k run

__________

Gym Announcements

Thanksgiving: There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

Holiday Party: Save the date for the CFSC Holiday Party on December 20 from 5:00 - 9:00 p.m. at MJA Vineyards!

Workout

For load:

Bench press
5-5-3-3-1-1

Then,

For time:

15 kettlebell deadlifts (53/35 lb)
15 box jump overs (24/20 in)
200m run
12 kettlebell deadlifts
12 box jump overs
200m run
9 kettlebell deadlifts
9 box jump overs
200m run

Workout

For time:

50 calorie row
50 wall balls (pick load)
800m run
50 wall balls
50 calorie row

__________

Gym Announcements

Thanksgiving: There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

Holiday Party: Save the date for the CFSC Holiday Party on December 20 from 5:00 - 9:00 p.m. at MJA Vineyards!

Rest day or make-up day

Workout

For load:

5 hang power cleans + 5 weighted pullups
1-1-1-1-1

Rest 3 minutes between efforts

Workout

As many rounds as possible in 16 minutes of:

32 double-unders
16 dumbbell thrusters (35/25 lb)
8 ring dips

Workout

For time:

10 deadlifts (275/185 lb)
50 sit-ups
8 deadlifts
40 sit-ups
6 deadlifts
30 sit-ups
4 deadlifts
20 sit-ups
2 deadlifts
10 sit-ups