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Thanksgiving Week

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Holiday Schedule-Thanksgiving Weekturkey day thanksgiving week

The start of the holiday season is upon us. Be sure to check the blog and our Social Media postings to keep up and not miss a beat. We’ll start off with our Thanksgiving Week schedule:

Thanksgiving Day – Turkey Day Chipper – 9AM

Friday November 27 – 9AM Level 1 Class

Saturday November 28 – 9AM Level 1, 10AM Elements

Sunday November 29 – Open Gym 9.30-11.30AM



Green Smoothie Thanksgiving Week

Green Smoothie & Brain Health Quickie

We are between Paleo Challenges and in the midst of holiday festivities. That means EATING and DRINKING to celebrate the season, and that means both fun and stress! Attend our Green Smoothie  & Brain Health Seminar to learn simple ways to get those vegetable servings in no matter what, and how to prime the brain for better recovery and enhanced stress management.

December 4th at 5.30 & 6.30PM

December 5th at 9.00 & 10.00AM



Festival of Weights

festival of weights


Sign up now for this fun event! It’s on December 12 and if you sign up soon then you can have your cool T Shirt sent to you by show time. The workout is FUN. At sign-up you can choose between the shirt with the nice blue star of david made of barbells, or the celebration of weights shirts that look like this: boy cripplerRegardless of the religious leaning, your registration feeds hungry Americans so get it done!  Join the fun with Team Boxed & Barrelled.



Build a Better Rack continues this week. Do you struggle with that dreaded Front Rack? Come early, stay late, and practice all of the mobility tricks we are introducing daily for another week.




Monday’s WOD

Sumo Deadlift


NOTE: The first 3 are lightest, but should be heavier than your warm-up weight, the last 3 are the heaviest, and can be a 3 RM.

Build A Better Rack

Banded extraction – set up for Thrusters


WOD – 7 Rounds

7 Kipping Pull-ups
7 Sumo Deadlift Highpull (95/75)
7 Thrusters (95/75)
7 Pistols (alternating, do more on your weak side)

Post Class Cash-out – STAY AND DO IT!

5 minute pike stretch + 5 minute straddle stretch + 5 min/side couch stretch


Tuesday’s WOD

Front Squats

5 Rep Max

Build A Better Rack

unglue lats and serratus with lacrosse ball


WOD 4 rounds for time

1 Rope Climb
5 Burpee Box Jumps 30/24
10 Kettlebell Swings 73/44
15 Double Unders



Wednesday’s WOD

15 minutes to find Heavy Hang Snatch

Build A Better Rack

Partner Butterly Press on T Spine


Mary – 20 Min AMRAP

5 Hand Stand Push Ups
10 Pistols (Alternating each leg)
15 Pull ups


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