Thanksgiving Day Gym Schedule: The gym will be open at 8:00 a.m. and there will be a class at 9:00 a.m.  Please bring non-perishable food items to be donated to local food banks after the class.

AMRAP In 8 minutes of:

5 Power Snatch  95#/63#  (Comp. 135#/93#)

7 Burpees

10 Skater Plyos  ( 4'' apart)


3 Rounds

10 Power Cleans  115#/73#   (Comp. 155#/103#)

10 CTB Pull Ups

10 Single Leg Double Unders


200 Sit Ups

Post rounds and times.

Coaching Tips:  The distance you must make your feet land in the skater plyos is 4 feet.  Use the floor mats as a guide. They measure 4' x 6'.   Your feet must land outside the line.  We have never had the single leg double under in a workout. The reps to complete are not that many, so you won't be stuck at that exercise forever.   

Paying attention to body positioning during a workout is one of the things coaches are supposed to do for their athletes.  Giving verbal ques to help athletes correct minor body positioning flaws in an effort to get them to perform better is the most common tool we use to achieve that goal.  Distributing the weight on their feet can make a big difference in how an athlete performs most movements. In the pictures below, the first two athletes are positioned pretty good.  Body weight is on the heels of their feet. We can always do better.  In the bottom picture, notice how the athlete has her body weight on the lateral side of her feet.  The weight's still on the heels of her feet, but by having the weight distributed on the lateral part of her feet, it allows for more power used by her hips. She has better tracking of her knees over her feet, so that translates to much more efficient movement in the exercise, in this case the kettlebell swing.  Attention to detail: it can make all the hard work you put in pay off even more.