Wednesday, November 27th, 2019

Week’s Preview: Week 4/4
Wednesday: (7 & 8pm cancelled, all other classes are a go!)
Thursday: Closed for Thanksgiving
Friday: (9am/Noon/5pm ONLY)

Sumo Deadlift w/ eccentric pace
– Build to heavy 2 for the day!
– Eccentric pace: 3 second negative for each rep, touch and go!
– Take 15 minutes

3 Rounds:
Partner Glute Ham Raises
– Every 2 minutes each partner performs 45 seconds of slow and controlled reps with partner assist.

For time: (12 minute cap)
1000 meter Row
50 X Single Arm Thruster
30 X Single Arm Snatch

*Using the same DB weight for both, complete as fast as possible!


  • 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!