Monday 11/30


3 Rounds each for time:
500m Row
20 Toe 2 Bar
20 Kb Swing @ 53/35

Rest as needed between efforts


Hey guys it’s Calvin here. It’s cold again. Yaaaaaay!

I personally love the colder weather versus the constant beat down of the sun that is summer time. That being said I realize that making it into class (especially in the morning before the sun rises) can be a bit more difficult when it’s cooler outside.The bars are cold, your bed seems much nicer than a gym floor and let face it, it can be difficult to thruster in a parka.

However, just know that the coaches take note of these things and we are here to help. Getting a good and proper warm up is one of the ways to beat the chilliness and really get ready for the WOD. I know that since the temperature has dropped I’ve been devoting a chunk of time to my own personal warm up ( I’m also a tremendous procrastinator.) When we begin class we strive to get you guys good and warm before we do anything with high intensity. So even if it’s rough in the beginning, you’ll be just fine by the time we’re done. Below is a pretty elaborate and fun warm up. Don’t be surprised if some of the stuff you see shows up in class at some point.



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