Happy Thanksgiving everyone! I’m truly thankful for this group and the friendships that have come from it. Warm up: Warmy+ Let’s take 5-6 minutes and warm up on today’s exercises. Xfit WOD: “Thanksgiving With The Girls At The Y” One athlete working at a time.

Warm up: Warmy+ Tabata, 3 rds of; Decline push ups Squat jumps Plank Wall ball Xfit WOD: 50,40,30,20,10 of; Wall ball cleans (20/14) HRPU’s Cash out: bar hang hold for max time. Pull up work; 10,8,6,8,10

Warm up: Warmy+ 3×5 Thrusters + 30 single skips. Xfit WOD: 20 minute AMRAP of; 5 Push press (95/65) 7 pull ups 9 Wall balls (20/14) 2×2 mins couch stretch, ea leg + 3 minute weighted bottom position squat hold.

The one and only, Chris Mielke, turns 40. You guys thought he was slow in his 30’s…grab a sun dial for the next decade! Happy birthday, man! Although the reps get bigger, the weights get lighter. Enjoy your day. Warm up: Warmy+ 5×4 squat cleans + 20 jumping jacks in between. Xfit WOD: AMRAP, 40 […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: