Monday, November 19, 2018

November 18th, 2018

Thanksgiving Week Schedule

Wednesday – No 6:30pm or 7:30pm classes. All other classes as normal that day.
Thursday – 9:00am and 10:00am classes only. We tend to get a lot of people for this one. If you are bringing a guest (drop-in), please arrive 15 minutes early.
Friday – Our first class that day will be at 10:00am. Normal schedule after that. Enjoy the Black Friday – Cyber-Monday Specials, including our very own at FTX!

Our first special for the week!

All week you can write your name down on one of our sheets for a Case of FitAid (24) for $52 (Unlimited members $48) or a Case of Greater Than (12) for $22 (Unlimited members $20). Just write down “Case of FitAid Special” or “Case of GreaterThan Special”, number of cases, and what flavor you want. You’ll get your case(s) by 11/29. No limit on the number of cases you want to purchase.


Strength / Skillwork

Back-rack Lunge
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
2×5 @ 75%
Weaker leg first. On set of 1+ don’t do more reps on stronger leg.


KB Tabata 1:00/:30, 3x Through. (18:00)
Alternate through the movements.

– 1-arm Russian KBS
– Figure 8 w/ uppercut
– 1-arm Snatches from the hang
– Wall Ball Substitute

*Alternate arms every single rep for each movement*
Score = Total Reps
RX+: 55#/35#
RX: 35/20#, Goblet Squats instead of Wall Ball substitute


30 Rounds of :30 Intervals:

Goblet Squats
Ball Slams 20/16#
Push-ups to a yoga block
[You will do 10x each]