Monday, November 29

• "Willpower Isn't the Key to Success" - Outside Magazine

• No Foundations this week. Restart next Monday.

• Pisgah Kids 3:30pm (open gym), 3:45 (class)

• Social this Friday night! Battle of the Boxes 6-9pm.

Group Fitness:

Skill:

Double Under or Toe to Bar practice (athlete choice)

Strength:

Front Squat 1x3 at 75% 1RM

Front Squat 1x2 at 80% 1RM

Front Squat 1x1 at 85% 1RM

Front Squat 1x1 at 90% 1RM

Front Squat 1x1 at 95% 1RM

Front Squat 1x3 at 90% 1RM

Complete sets every 2 mins for 12 mins.

WOD:

3 rounds for time of:

40/30 Assault Bike Calories

40 Double Unders (lateral parallette jump overs)

30 Thrusters, 45/35

20 Toes-to-bars (v-ups)