November 21, 2023


Thanksgiving weekend holiday hours: Thursday (Thanksgiving) – Both gyms closed Friday – West side closed. East gym rolling schedule 8am-Noon for Traditional Clovis workout: Run 10 miles + 150 Burpee Pullups Saturday & Sunday – Regular schedule
View the Workout See the Whiteboard

Every 3 min for 4 Rounds
3 Pause Front Squats
-2 sec pause
-Start at 70% and add load each round

1: Bike Up to 17/15 Cals
2: Rest
3: Up to 13 GHD Situps
4: Up to 6 Shuttle Runs
5: Rest

Accessory Work:
8 Rounds
8 Alt. Dumbbell Snatch 50/35lbs
8 Alt. Pistol Squats

3 min quad smash per side

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