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8:40 pm

Thursday November 27th

ONE 9AM CLASS!! 





HERO WOD

"Murph"
For time:
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

Partition the Pull Ups, Push Ups, and Squats at required.
(Recommend 20 rounds of 5-10-15 for best turnover).

Scale reps or movements as needed.
Speak to your coach before starting.




This is just a completely fantastic speech.

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7:59 pm

Wednesday November 26th

Normal Schedule Today
Thanksgiving Tomorrow! ONE 9AM Class!
(Friday Normal schedule as well)


The Ferris Fam! Genetics of Glory!

Ca$h In
Build to a max unbroken set of Double Unders in 10 min


Strict Pull Ups & Dips
EMOTM 12
X Pull Ups
Y Ring Dips or Bar Dips


Athlete chooses level.
Rx - 3-4 pull ups, 5-7 Ring Dips or Bar Dips
L3 - 1-2 pull ups, 3-5 push ups
L2 - 5 banded pull ups, 2-5 push ups or banded dips
L1 - 5 Perfect Ring Rows, 5-10 knee push ups



Ca$h Out
Prowler Party!!!!!
Tire Flips

Have some fun before the Thanksgiving holiday!

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6:26 pm

Tuesday November 25th

FYI

Thanksgiving Schedule

Wednesday - Normal Class Schedule (but be careful traveling please!)

Thursday - ONE 9AM "Class" - We will be doing "Murph", it will be an informal session. Come in and get it done when you can. We will send waves of people as your pour in.

Friday - Normal Class Schedule



Hang Snatch
Build toward a heavy rep with your best technique possible.
Keep it pretty today. 



"TriFecta"

EMOTM 24

Min 1 - 2 Hang Snatches @60-70% of what you achieve in part 1

Min 2 - Row 200m OR Run 200m (as fast as possible, athlete picks which one)

Min 3 - 10 Wall Balls (20/14)

(Repeat 8x)


Scale wall balls as needed.
Try to settle into a pace and stay with it for all 3 movements for the duration.
There should be work, then rest, within each minute segment.
Stay with it.

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7:16 pm

Monday November 24th




Z Press
5 Sets of 6


"Rapid Fire"
AMRAP 4
2 Power Cleans (185/125)
2 Front Squats
2 Jerks


Scale barbell as needed.
(Note: No squat clean, and no thruster... 6 distinct reps on the bar is one round)

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5:41 pm

Sunday November 23rd

AM VS. PM THROWDOWN!!!

ATHLETE MEETING AT 9AM SHARP


First heat will kick off at 9:25
**Heat sheet here**


Announcements:
Today is the final day to send us your pre-orders for FCF Hoodies and Thermals.
**Sign up sheet is here**


PLEASE send in or bring in your money for the Holiday Party
December 12th at Social.
Speak with KT or Nina if you have questions about the details for payment or the event itself.

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10:54 am

Saturday November 22nd

AM/PM Showdown Tomorrow!

Be there by 9AM please!!!




Deadlift
Work up to a heavy double


"Chrome Hubcaps"
For time:
60 Deadlifts @ ~60-70% of weight achieved in part 1

At the top of every odd minute, 7 Goblet Squats 53/35
At the top of every even minute, 20 Second Plank hold

Continue until DLs are completed.

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8:52 pm

Friday November 21st


Jarrid Rows Really Fastly



Ca$h In
Tabata Double Unders




Partner WOD
"Hot Stove"
10 Rounds for time:
5 Hang Power Cleans (185,115)
7 Burpees
9 Toes to Bar


(5 rounds each, 1 person works at a time through the entire 5-7-9)
Alternating back & forth style.

Challenge yourself on your scaling options today. The rest is built in, so get outside your comfort zone a bit and push your partners!!

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5:40 pm

Thursday November 20th

AM/PM Throwdown Sunday!
Hoodie/Thermal Pre-Orders are due by Sunday as well!! Please let us know your sizes on the Google Doc.


Pull Up Volume Work
EMOTM 10
"X" Kipping Pull Ups


Athlete picks #
Bands are OK. Building capacity here.
I.e. if one wanted to try to do 70 pull ups, pick 7 per minute.



"Off the Clock - Volume 3"
NOT for time:
30 Squat Clean Thrusters

Athlete picks one weight.
Should be challenging, but focus is technique and speed.
A good challenge for "Rx" on this would be right around bodyweight. Scale it down as needed.





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8:28 pm

Wednesday November 19th

SIGN UP FOR THE IN HOUSE THROWDOWN
HOODIE/THERMAL ORDER! PLACE YOUR SIZES PLEASE!




Technique Discussion
Rowing
Pose Running


Partner WOD
Intervals
4 Rounds, each, for total time:
Row 500m
Run 400m

1 person working at a time, trade entire rounds.
Goal is consistency, not one amazing PR round followed up by 3 lousy ones.




Cash Out Core Work
GHD Sit Ups
Static Holds - Planks, Ring Support, Ring Plank
Ring Shoot Outs/Extensions
http://youtu.be/qPGDB_GFr4I?t=37s

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6:08 pm

Tuesday November 18th

-Sign up for the AM/PM Throwdown on the board!!
-Sign up for your hoodies & thermals so we can get the order placed!!!

-Keep being awesome!


Back Squat
1 Rep Max!!!!!

Get after it.
You guys have been putting in some great work this fall.
Time to test.




Cash Out Challenge
Max Unbroken Wall Balls

Try to beat your previous by a couple reps!!


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