Thanksgiving Week
Holiday Schedule-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
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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
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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: 
Regardless of the religious leaning, your registration feeds hungry Americans so get it done! Join the fun with Team Boxed & Barrelled.
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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.
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Monday’s WOD
Sumo Deadlift
3-3-3-3-3
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
then
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
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Tuesday’s WOD
Front Squats
5 Rep Max
Build A Better Rack
unglue lats and serratus with lacrosse ball
then
WOD 4 rounds for time
1 Rope Climb
5 Burpee Box Jumps 30/24
10 Kettlebell Swings 73/44
15 Double Unders
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Wednesday’s WOD
15 minutes to find Heavy Hang Snatch
Build A Better Rack
Partner Butterly Press on T Spine
then
Mary – 20 Min AMRAP
5 Hand Stand Push Ups
10 Pistols (Alternating each leg)
15 Pull ups
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