W.O.D.

Reminder: Thursday, closed for Thanksgiving – enjoy a day to rest and relax! Friday – 8am & 9am WODs – everyone welcome Strict Pull-ups 3×10,

Team/Partner AMRAP 26 100 Calorie Bike Buy-in In the remaining time: 25 Calorie Row or Ski 25 Dbl DB DL 25 Dbl DB HPCL 25

It’s Bring A Friend Week! Know someone interested in trying it out? Tell them to come on by! Free all week to new members! YOU

Mark Your Calendars! Saturday, Nov. 23rd – Improved Motions Physical Therapy 7am-10am “Bagels & Barbells” *Complimentary recovery services & snacks – grab a snack and

Bring A Friend Week starts NEXT MONDAY! Do you know someone interested in trying classes? Bring them in! The entire week is open for them

Bench Press or Floor Press – 1×10, 2×7, 2×5 Build by feel *10R/10L DB Bent Over Rows after each set Then, AMRAP 15 Bar Muscle-up

Mark Your Calendars! Saturday, Nov. 23rd – Improved Motions Physical Therapy 7am-10am “Bagels & Barbells” *Complimentary recovery services & snacks – grab a snack and

Bring A Friend Week starts NEXT MONDAY! Do you know someone interested in trying classes? Bring them in! The entire week is open for them

FSQ Friday! 5×2 – 5sec lower each rep @70%+ Then, For time: 3rds 10 DL (155/105) 10 B.O.B. 3rds 10 FSQ (same bar) 10 B.O.B.

Bring A Friend Week starts soon! Do you know someone interested in trying classes? Bring them in! The entire week is open for them to