We’ll have two classes today:  6am and 9am.  I’ll be in the gym around 11am lifting if you want to come in and do your own thing.  Last but not least, we’re going to run two Black Friday to Cyber Monday deals, check your inbox.  One is a great deal on WCF gift cards and the other is an amazing deals for friends and family at our North location.  I’ll post both deals on our weekend and Monday blog posts as well.

29/Nov/2013 Coach Choice Friday

Any single movement for load (cleans, row 2000m,  squats, 150 wallballs, bench press, 3 million double-unders, etc.)

Any single movement for time