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Wednesday November 25, 2015

Isabel going down at 4pm yesterday. 





Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours



**Announcements, etc...**

  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!






S&P Cycle: squat - pull - press - pull - OFF

6 rounds, each for time:


  • 10 cal assault bike sprint
  • 8 thrusters (115/85)
  • 35 double-unders


*rest 3-4 min






A. 21-15-9
Bench press
Push ups

B. 3 rounds for time
block run, 800m run, 400m run
10 burpee box jumps
20 KBS
30 Goblet lunges
40 Bicycle sit ups (no ab mat)






*rest day





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Reader Comments (4)


November 25, 2015 | Unregistered CommenterDR

Class WOD
1:10/1:29:1:46/1:37/1:54/1:45 RX'd
Big block run = 7:31

November 25, 2015 | Unregistered CommenterRoss

Class wod
1:45/1:46/1:53/2:14/3:15/2:15 RX

November 25, 2015 | Unregistered CommenterBrad S.

Dear Josh and Assault Bikes,
Why are you mad at us? We were all trying to relax into the holiday weekend and this workout showed up.
Jen (on behalf of everyone who did today's WOD)

November 25, 2015 | Unregistered CommenterJen

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