WOD

Those of you in town, come in to retest one or both of November's WODs or stop by for some rowing. Everyone else, don't fret - you can retest on Monday! 

A. Find your 1RM deadlift

B. CrossFit Games Open 11.2
AMRAP in 15 minutes of:
9 deadlifts (155/100#)
12 hand-release push-ups
15 box jumps (24/20")

Compare your results to the beginning of the month here

Thanksgiving Week Schedule

Thanksgiving Day is the first day of the Concept2 Holiday Challenge! Come in 9-11:30am to get your rowing started so you aren't behind from the beginning! Remember, you can row ANYWHERE & ANYTIME! If you need help logging your meters, ask Coach Bex. Be sure to make note of your meters and your time for EVERY row.

Friday = 9-11am open gym and 5:30pm class 

Future Programming

See the programming for the full week. We're providing programming a few days in advance as a tool to aid y'all in planning your weeks and/or any extra training you may be doing in addition to the classes. This advanced notice is NOT an excuse to cherry pick workouts!

Edesia Meals Delivery

Looking for a no-fuss way to make the switch to paleo? Edesia Meals are fresh, wholesome and delicious chef-prepared paleo meals delivered right to the gym each week! You can check out their menu and place orders at www.edesiameals.com. Brochures are available at the gym. (Tip from Coach Bex: the curry chicken salad and the chicken bacon salad are the bomb!)

Don't know what paleo is? Ask a coach or post in the comments!

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