WHUT!
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/
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THANKSGIVING SCHEDULE:
THURSDAYS 9 am ALL GYMS
Friday 305 & A1A 9 & 11am
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Ascent will be at A1A and 305 Friday! Huge Order!
Reserve now before its all gone again!
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Pre-order on MyZone Belts now through Thanksgiving!
Save 10% off of our normal price by pre-ordering.
$135 for the MZ3, $90 for the MZ1
MZ3 reads outside of the gym with the app, MZ1 does not.

Power Ballin’ (Time)
5 Rounds for time of:
15 Hang Power Cleans
15 Wall Ball Shots

RX 95/63
RX+ 135/93

10 minute time limit.

If you’re still learning hang power cleans, do kettle bell swings instead for this workout.

Warm-up
3 rounds:
25 Jumping Jacks
10 medball hang power cleans
10 medball squats
10 power ball shots
20 second GROK squat

When you finish this, work up to your hang power clean WOD weight. Your coach will help guide you on the appropriate weight. If you’re not an experienced lifter, do KB swings.

TURKEY IS NOT A STEROID….(or is it?) (Weight)
3 Rounds of:
15 Barbell Trap Shrugs
20 Plank knee to elbow
200 fluter kicks

DO IT.