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WOD

Max Deadlift

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3 Rds.
Deads (1.5 BW) x 15
Flying Pullups x 7
Precision Jumps x 10
Chain Pull
Farmer's Walk 70&44/53&26

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We wanted to thank each and every one of you for all the hard work you put in at the gym!! It only runs well because of the members and staff that are a part of it! Ryan and I appreciate you guys more than you will ever know! Now, take this day and enjoy yourselves and your families!With all that mushy stuff out of the way...... Make sure you guys rest up today and cheat, a little...not too much because we are going to hit it hard this weekend!!!!
HAPPY THANKSGIVING!!!!!

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4 Rounds
Doubles x 100
Sit ups x 100
KB Swings 70/53 x 10
GHD Back x 25

Leslie and I thought this worthy of a name, soooooo
this will now be.....
"The Heath-Les anator"

WOD
2K Row
Back Squat Technique

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"Nancy"
5 Rounds
Run 400m
Overhead Squat 95/65 x 15

"The only way to find the limits of the possible is by going beyond them into the impossible."
- Arthur C. Clarke

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"Linda"
10,9,8,7,6,5,4,3,2,1
Squat clean 3/4 Bodyweight
Bench Press BW
Deadlift 1 1/2 BW

"Nothing great has ever been accomplished without enthusiasm."
-Ralph Waldo Emerson

"Tommy V"
Thrusters 115/80 x21
Rope Climbs x12
Thrusters x 15
Ropes x 9
Thrusters x 9
Ropes x 6

"Fortune favors the brave."
- Publius Terence

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3 Rds.
Snatch x 15
Box Jumps x 10

Below is an update on how Pat has been doing a month into his Paleo diet. If you are just starting to look at our website, let me bring you up to date, Pat went Paleo about a month ago to determine if it really would have any impact on his performance and health...Soo far, so good. To try some good recipes that he found scroll through. I know I've tried some and I was very happy with the results. As well as I am happy with his performance in the gym. He looks great, also seems to find energy to push through WOD after WOD. The Compound STRONGLY recommends Zone or Paleo or a combination of both. If your diet is not right, no matter how hard you work in the gym you will not get the results you are looking for. As I have said before, we only have you for one hour out of the day so if you are screwing up your body the other 23 hours then there's only so much you will be getting out of the program!