Monday, November 25th, 2019

Week’s Preview: Week 4/4
Tuesday: Bar Muscle Up Skill + Team Wod
Wednesday: Sumo Deadlift (7&8pm cancelled)
Thursday: Closed for Thanksgiving
Friday: (9am/Noon/5pm ONLY)

EMOTM X 3 Rounds: 45/On/ 15 Off
Min 1: Handstand Hold using wall or freestanding
Min 2: Tall Kneeling Banded Face Pulls
Min 3: Twisting Bear

Tall Jerk + Split Jerk Press
– 1+1, building to heavy
– Take 10 minutes

3 Rounds: 30 ON/ 60 OFF
Max effort Pushpress, Unbroken
– Using a challenging weight you can press for 30 seconds without break.

For time: (7 Minute cap)
21 X Burpees over the Bar
21 X Power Cleans
21 X Burpees over the Bar

*Barbell weight should be approx. 50% of C&J, something you can perform in sets of 3-5 reps at a time, touch and go.


  • Our Last Foundations of 2019: Starting Sunday, Dec. 8th! Email to hold your spot!
  • Book a “No Sweat” Intro session Here to set up an in person meeting and tour with one of our head coaches!