THANKSGIVING HOLIDAY SCHEDULE

**RENTON/TACOMA**

WEDNESDAY: Regular Schedule
THURSDAY: Tacoma @ 9am / Renton @ 10am
FRIDAY: 9am-12pm (Open Gym)
SATURDAY: Regular Schedule

**BELLEVUE : CLOSED THURSDAY-SUNDAY**

11.22.17

STRENGTH : 8 Rounds NFT

- 4 Hang Muscle Snatch (75%)

 

WOD : 12-MIN AMRAP (5:2:5)

- 12 S2OH (155/105) +(185/125)

-  9 Pull Ups +(C2B) 

-  6 Toes To Bar

11.21.17

STRENGTH : 13-MIN EMOM

- 2 Overhead Squats (75%)


WOD : 3 Rounds For Time!

- 21 Box Jump Overs (24/20)

- 15 HSPU

-  9  Hang Power Cleans (135/95)

11.20.17


STRENGTH : 5 Rounds NFT

- 10 Deadlifts ( @ 60% )


WOD : For Time!

Option 1 : 9-8-7-6-5-4-3-2-1 Reps

Option 2 : 15-12-9-6-3 Reps

- Unbroken TnG C&J’s

Rx (115/80)  Rx+ (135/95)

11.18.17

3-MAN TEAM WOD : 3 Rounds For Time! 

- 400m Team Run

- 45/30 Cal Assault Bike

- 60 Thrusters (Increasing Each Round) 

 

Round 1 @ (75/55) 

Round 2 @ (95/65) 

Round 3 @ (115/80)