It's Thanksgiving week and the WildFire Team is grateful for each and everyone of our WildFire Family. Thank you for showing up each day for yourself. That's the only way we get to do what we love.
Be extra grateful this week WildFire.
Schedule changes this week:
Wednesday last class of the day is 5:30pm-6:30pm. No Endurance Class that day.
Thursday 8am Thanksgiving 5K hike/trail run.
Meet at the gym at 8am and join us as we run/hike around the mountain
Friday 9:30am Class/ 10:30am Open Gym / 12pm Class
Sat/Sun regular schedule
Monday
Rx
Every 5:00 for 5 rounds:
10 thrusters (75/115 lb)
10 toes-to-bars
20-cal bike
40 double-unders
– Rest the remainder of each round.
Score: Total time
Intermediate
Every 5:00 for 5 rounds:
10 thrusters (65/95 lb)
5 toes-to-bars
20-cal bike
20 double-unders
– Rest the remainder of each round.
Score: Total time
Beginner
Every 5:00 for 5 rounds:
10 thrusters (35/45 lb)
10 hanging knee raises
12-cal bike
20 single-unders
– Rest the remainder of each round.
Score: Total time
Tuesday
Rx & Intermediate
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
Beginner
5 sets:
3 snatches
5 sets:
2 clean and jerks
Wednesday
Strength
Every 3:00 for 5 sets:3 back squats
Rx/Intermediate
AMRAP 8:
20 sit-ups
20 KB goblet squats (35/53 lb)
Beginner
AMRAP 8:
15 foot-anchored sit-ups
15 KB goblet squats (18/26 lb)
Thursday - Thanksgiving
8am 5k Hike/Trail Run
Friday
Rx
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (53/70 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
Intermediate
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (35/53 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
Beginner
AMRAP 20 with a partner:
200-m run
30 KB sumo deadlift high pulls (18/26 lb)
200-m single-KB carry
– Partners run together and break up the other two movements as needed.
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