Food Donations: Rice & Beans 🫘
Proud to see what week two brought in for our food donations! Thank you to everyone who donated! All of the pasta and sauce will be donated to the Interfaith Food Pantry tomorrow!
Each week leading up to until Thanksgiving, we’re going to be posting (and emailing) about a food item category we’re going to be collecting for that week… and then delivering to a local organization. There is a box up front as soon as you walk in that says “FOOD DONATIONS” on it. If you are able to add a box or bag of rice and/or beans to your trip to the grocery store this week to help out, we would appreciate it!
THIS WEEK: rice and beans… in whatever form you normally buy (pre-made seasoned rice, bags of rice, bags of beans, canned beans, etc)
Items for the week…
- We are in week 4 of our new strength cycle and will be using our 5RM/8RM hang power snatch/snatch (Monday), 5RM/10RM thruster (Wednesday), and upping our b/w % for front rack lunges (Friday).
- We are bringing back choice skill work for Thursday… so come prepared to work on whatever your arch-nemesis is!
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
hp/snatch: 3×5 @ 80% of 5RM
hp/snatch: 3×8 @ 80% of 8RM
WOD
Every 2.5 minutes for 5 rounds
12/10 calorie row
12 deadlifts (40% of 1RM)
max push-ups
1 minute rest
SKILL
core
WOD
3 rounds
15 front squats (40% of 1RM)
10 strict handstand push-ups
1 minute rest
3 rounds
15 back squats (40% of 1RM)
3 wall walks
FIT360
50-40-30-20-10 double unders
10-8-6-4-2 atomic sit-ups (25/15)
10-8-6-4-2 burpee box jump overs (20/16)
1 wall walk
STRENGTH
front rack lunges: 4×4 @ 50% b/w
WOD
Every 3 minutes for 5 rounds
10 push presses (45% of 1RM)
15 box jumps (24/20)
max calorie row
1 minute rest
SKILL
choice
WOD
20RFT
5 bench presses (35% of 1RM)
25 double unders
5 mb cleans (20/14)
1 devil’s press (45/25; 2-for-1)
FIT360
25min EMOM
MIN 1: 2 wall walks
MIN 2: 12 mb cleans (20/14)
MIN 3: 8 single-arm devil’s presses (45/25)
MIN 4: max mb sit-ups (20/14)
MIN 5: rest
STRENGTH
thruster: 3×5 @ 80% of 5RM
thruster: 2×10 @ 80% of 10RM
WOD
14min AMRAP
2 rope climbs
4 single-arm kb/db lunges (53/35)
6 burpee pull-ups
7AM / 8AM
FIT360
30min AMRAP
20 double unders / 40 singles
10 goblet squats (53/35)
1 burpee box jump over (24/20)
30 second rest
9AM
Partner FIT360
30min AMRAP
30 double unders / 60 singles
15 goblet squats (53/35)
2 burpee box jump over (24/20)
FIT360
Level 3:
21min EMOM
MIN 1: 15 mb cleans (20/14)
MIN 2: 10 pull-ups
MIN 3: 45 second wall sit (20/14)
Level 2:
21min EMOM
MIN 1: 13 mb cleans (20/14)
MIN 2: 10 banded pull-ups
MIN 3: 40 second wall sit (20/14)
Level 1:
21min EMOM
MIN 1: 13 mb cleans (14/10)
MIN 2: 10 jumping pull-ups
