Holiday hours: We will be open on Thanksgiving at 8 and 9. All other days this week will be regular hours.

Look for the order sheet for apparel!

Also, we are restocked on the Ascent Protein Powder. If you buy some, there are some shakers behind my desk, feel free to take one.

For strength today we have pause OHS. Let’s try to spend 3 seconds in that bottom position. Choose a weight that you can sit BELOW PARALLEL with for three seconds. Don’t go up in weight until you can achieve this. If it turns out that you finish with an empty bar. That’s fine! It’s great technique work!


Pause Overhead Squat



“Total Witch Hunt”

40 Russian KB Swings 53/35

30 Goblet Squats 53/35

30 Russian KB Swings 53/35

20 Goblet Squats 53/35

20 Russian KB Swings 53/35

10 Goblet Squats 53/35

10 Russian KB Swings 53/35

**Complete 4 burpees every minute on the minute starting at 0:00

Scaled: 44/26