Smile if you had a great Thanksgiving week! With December just around the corner, the DDCF team encourages everyone to stick to your goals through the holidays and allow for your hour. This Friday and Saturday reminder; Friday there will only be classes up until Noon our Christmas party will occupy the evening. Saturday we will have a later class time of 10 am.Monday starts off with a 16 minute; every minute on the minute (EMOM) of clean and jerks in a style of progressive loading. Then into “Ace” a full gas pedal sprint couplet consisting of front squats and chest to bar pull-ups.Tuesday brings the “Eternal Sunshine” with some EMOM capacity work. This is a 3 part couplet of calories on the bike and GHD sit-ups, dubz and handstand walks, then rowing for calories and max toes to bar.Wednesday is all about muscular stamina and endurance. We get to practice our power snatch in a 10 minute EMOM building to a heavy single for the day. Then after a 2 minute rest, just say “Yes” to this workout for time of running, wall balls and power snatches. Thursday is a challenging push pull combo. Our strength portion starts off with bench press and the goal is to build to a heavy single. After that “Truman” is a 3 set of 4 minute AMRAP’s with a 2 minute rest of dumbbell bench press, rope climbs and box jumps. Friday we’ll start off building our back squat strength every 3 minutes for 4 sets. Then to finish the session with “Liar Liar”. This is a 12 minute AMRAP of dual dumbbell power cleans, dual dumbbell walking lunges, bar muscle ups and handstand push-ups.Saturday’s workout is a team of 3 in “A Series of Unfortunate Events.” This every 4 minutes for 36 minutes WOD has rowing, burpees and running.“The reason I exercise is for the quality of life I enjoy.”--Kenneth H Cooper
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