Workout of the Day: 131126

**Due to the holiday this week, the gym schedule will be modified to the following:

Wednesday 11/27: 5-7pm will be open gym; ALL AM classes canceled.
Thursday 11/28: Happy Thanksgiving! Gym Closed.
Friday 11/29: Thanksgiving burn-off WOD at 10am; all other regular classes canceled.
Saturday 11/30: 9am Free Saturday Class (as always, please bring your friends and family!)!

Workout of the Day:

In this workout (time-scheme is the same as Fight Gone Bad) you will spend one minute at each of the 5 stations, resulting in a 5-minute round after which a one-minute break is allowed before repeating. This workout will be 3 rounds and the clock does not reset or stop between exercises. On call of “rotate” the athletes must move to the next station immediately. Scores for today’s WOD will be cumulative – each completed movement at each station is 1 point.

Box Jumps (24/20″)
Kettlebell Swings (1.5/1pood)
Shoulder Press (45/35#)
Wall Balls (20/14#)


Rx: as is, no modifications.
Rx-1: modify 1 movement.
Rx-2: modify 2 movements.
Rx-3: modify 3 movement.
Rx-4: modify 4+/WOD.

Buy In

800 m Run
Bear Crawls x4
Fanny Whackers x4
30 Air Squats
20 Pull Ups

Buy Out

100 Walking Lunges







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