Friday

Imperial CF & Northwest Harvest Food Drive
Please consider donating non-perishable items to our Food Drive going on through December - 
Drop off your items at the gym! Suggested food donations can be found by clicking here

 

ONE CLASS THIS MORNING AT 10A!!

A) Group stretch / warm-up

B) Teams of 2
500m Row
120 Double Unders (3:1 Singles)
500m Row
100 Goblet Squats (53/35)
500m Row
80 Sit Ups
500m Row
60 Pull Ups
500m Row
40 Clean & Jerks (135/95)
500m Row
20 Man Makers (50/35)

Wednesday

Imperial CF & Northwest Harvest Food Drive
Please consider donating non-perishable items to our Food Drive going on through December - 
Drop off your items at the gym! Suggested food donations can be found by clicking here

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7:30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A SATURDAY, NOVEMBER 25: REGULAR HOURS

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7:30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P
THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED
FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A
SATURDAY, NOVEMBER 25: REGULAR HOURS

A) Warm-up
2 round NFT
10 Push Jerks (75/55)
10 Box Step-ups w/Empty Barbell on Back
20 Cals Bike

B) 3-6-9-12-15-18
Deadlifts (225/155)
Cals Row
Wall Balls (20/14)

Tuesday

Imperial CF & Northwest Harvest Food Drive
Please consider donating non-perishable items to our Food Drive going on through December - 
Drop off your items at the gym! Suggested food donations can be found by clicking here

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7;30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A SATURDAY, NOVEMBER 25: REGULAR HOURS

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7;30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P
THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED
FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A
SATURDAY, NOVEMBER 25: REGULAR HOURS

A) EMOM - 15 minutes
Station 1: 40 Double Unders (50 Singles)
Station 2: 12 Single-arm DB Row (50/35 - 6 each arm)
Station 3: 30-second L-sit Hold

B) EMOM - 10 minutes
15 KB Swings (53/35)
Max reps HSPU (Scaled = Hand Release Push Ups)

* Score = Total number of HSPU or HRPU

Monday

Imperial CF & Northwest Harvest Food Drive
Please consider donating non-perishable items to our Food Drive going on through December - 
Drop off your items at the gym! Suggested food donations can be found by clicking here

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7;30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A SATURDAY, NOVEMBER 25: REGULAR HOURS

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7;30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P
THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED
FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A
SATURDAY, NOVEMBER 25: REGULAR HOURS

A) E2MO2M - 12 minutes
Bench Press x3
* work to heavy

B) AMRAP - 3 minutes
10 Front Squats (95/65)
10 Burpees

Rest 1 minute

C) AMRAP - 3 minutes
8 Front Squats (115/75)
8 Burpees

Rest 1 minute

D) AMRAP - 3 minutes
6 Front Squats (135/95)
6 Burpees

Saturday

Imperial CF & Northwest Harvest Food Drive
Please consider donating non-perishable items to our Food Drive going on through December - 
Drop off your items at the gym! Suggested food donations can be found by clicking here

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7;30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A SATURDAY, NOVEMBER 25: REGULAR HOURS

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7;30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P
THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED
FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A
SATURDAY, NOVEMBER 25: REGULAR HOURS

A) Warm-up
2000m Row or 5k Bike (3.1 miles)

B) 3 rounds
15/10 Cals Bike
7 Deadlifts (185/125)

Immediately into,

C) 3 rounds
15/10 Cals Row
7 Deadlifts (185/125)

Friday

Imperial CF & Northwest Harvest Food Drive
Please consider donating non-perishable items to our Food Drive going on through December - 
Drop off your items at the gym! Suggested food donations can be found by clicking here

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7:30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A SATURDAY, NOVEMBER 25: REGULAR HOURS

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7:30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P
THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED
FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A
SATURDAY, NOVEMBER 25: REGULAR HOURS

A) Tabata - 3 rounds
45 seconds on / 15 seconds off
Plank Hold
Right Plank Hold
Left Plank Hold

B) EMOM - 20 minutes
5 Power Cleans (115/75)
5 Push Press (115/75)
5 Push Ups

* If you don't finish all movements in a minute, rest the next minute
* Score = total rounds completed

Wednesday

Imperial CF & Northwest Harvest Food Drive
Please consider donating non-perishable items to our Food Drive going on through December - 
Drop off your items at the gym! Suggested food donations can be found by clicking here

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7:30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A SATURDAY, NOVEMBER 25: REGULAR HOURS

WEDNESDAY, NOVEMBER 22: NO 6:30P CLASS OR 7:30P ON-RAMP CLASS (ALL OTHER CLASSES ARE REGULAR HOURS; LAST CLASS WILL BE 5:30P
THURSDAY, NOVEMBER 23 - THANKSGIVING: CLOSED
FRIDAY, NOVEMBER 24 - BLACK FRIDAY: ONE CLASS AT 10A
SATURDAY, NOVEMBER 25: REGULAR HOURS

A) Take 15-20 minutes to find 1RM
Strict Press

B) E2MO2M - 12 minutes
6 Burpee Box Jumps (24/20)
1 Clean & Jerk

* You choose weight for Clean & Jerk
* Try to work between 80-85% of 1RM C&J

Tuesday

Imperial CF & Northwest Harvest Food Drive
Please consider donating non-perishable items to our Food Drive going on through December - 
Drop off your items at the gym! Suggested food donations can be found by clicking here

Wednesday, November 22: No 6:30p class or 7;30p on-ramp class (all other classes are regular hours; last class will be 5:30p Thursday, November 23 - Thanksgiving: CLOSED Friday, November 24 - Black Friday: One class at 10a Saturday, November 25: Regular hours

Wednesday, November 22: No 6:30p class or 7;30p on-ramp class (all other classes are regular hours; last class will be 5:30p
Thursday, November 23 - Thanksgiving: CLOSED
Friday, November 24 - Black Friday: One class at 10a
Saturday, November 25: Regular hours

A) Group stretch / warm-up

B) "2223 Intervals" Variation
AMRAP - 2 minutes
1 Rope Climb (Scaled = 10 Ring Rows)
10/7 Cals Row
Max reps OHS (135/95)
* 1 minute rest after each two-minute round

* Your time is complete when you reach 50 OHS total reps