11.24.25 Workout of the Day

Happy Birthday Peter & Tina!

Friendsgiving Monday
All are welcome to join in the lobby from 9-11 AM for food & drinks. Food will be provided & those that want to bring a small dish are welcome to.

Thanksgiving Week Schedule
Monday: Regular Schedule
Tuesday: Regular Schedule
Wednesday: All morning classes (combined) & 1230 PM Open
Thursday: 8 AM (Annual “Triple 3”)
Friday: Open Gym 5:30-10:00 AM
Saturday: Regular Schedule

Bluffton Self Help Holiday Initiative
In this season of giving, in addition to Serving The Homeless in Savannah, we are teaming up with Bluffton Self Help to provide those in need with any essential items (food, deotorant, toothpaste, etc). There is bin located in our lobby to place items that will be picked up weekly by Bluffton Self Help. Giving is good so let's all do our part & give to those that need. Thank you.

November Challenge
 Run 1 mile or complete 100 calorie machine everyday. Extra credit = 100 bodyweight movement reps of choice.

Save The Date
Our Annual Christmas Party is Friday, December 19th at Rooftop Bar at Posiedon.

Barbell
Strength
Back Squat
3-3-3-3-3, building

Conditioning
On the every 3:00 x 7
15/12 Calorie row or 200 m run
12 T2B
6 Strict HSPU

Interval
Conditioning
On the every 3:30 x 10 [pick 2 movements]
15/12 Calorie Ski
15/12 Calorie Bike
10 Burpee BJ-Overs (24/20)
200 m run

-Athletes pick two movements every 3:30. Athletes may not complete same two movements back to back sets. Please modify reps to 2:15 or less per set. -