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

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

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A) Group stretch / warm-up

B) Three Wise Men
"Jeremy"
AMRAP - 4 minutes
5 Hang Squat Snatch
10 Burpees over Bar

Rest 2 minutes

"Ben"
AMRAP - 4 minutes
10 Power Cleans
20 Pull Ups

Rest 2 minutes

"Beau"
AMRAP - 4 minutes
15 Box Jump Overs (24/20)
30 Wall Balls (20/14)

Options for weights:
RX+ = 185/125
RX = 135/95
Scaled = 95/65

The Three Wise Men Veterans Foundation was founded in 2014 by Marine Corps combat veteran Nathan Fletcher in honor of his three cousins: Jeremy Wise, Ben Wise and Beau Wise. After the September 11, 2001 attacks on our country, Jeremy joined the Navy and became a Navy SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers into the military and joined the Marine Corps Infantry. Together they served over 1,600 days deployed in Iraq and Afghanistan. Tragically, Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years and eleven days later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

The Three Wise Men Veterans Foundation was founded in 2014 by Marine Corps combat veteran Nathan Fletcher in honor of his three cousins: Jeremy Wise, Ben Wise and Beau Wise. After the September 11, 2001 attacks on our country, Jeremy joined the Navy and became a Navy SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers into the military and joined the Marine Corps Infantry. Together they served over 1,600 days deployed in Iraq and Afghanistan. Tragically, Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years and eleven days later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

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

A) Group stretch / warm-up

B) Against a 25-minute running clock:
0:00-5:00:
20 Cals Bike
50 Front Rack Lunges (75/55)
5:00-10:00:
20 Cals Bike
40 Deadlifts (95/65)
10:00-15:00:
20 Cals Bike
30 Hang Power Cleans (115/75)
15:00-20:00:
20 Cals Bike
20 Shoulder to Overhead (135/95)
20:00-25:00:
20 Cals Bike
10 Thrusters (155/105)

* If you finish movements before the 5-minute mark for each section, move on
* Score = time or total number of reps 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

A) E2MO2M - 6 minutes
Strict Press
Set 1: 5 reps @ 40%
Set 2: 5 Reps @ 50%
Set 3: 5 reps @ 60%
* Percentages are based off of 90% of 1RM

B) 3 rounds
2 Rope Climbs (10 Ring Rows)
14 Alternating Pistols
40 Double Unders (3:1 Singles)

Tuesday

A) Warm-up
Full Clean
* Warm-up to weight that you will use in Part B

B) Team Holleyman - teams of 2
30 rounds total (15 rounds each)
5 Wall Balls (20/14)
3 HSPU
1 Full Clean (225/155)

* Partners alternate rounds
* Scale Clean weight as needed but should be heavy/challenging while maintaining good form

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Monday

HALLOWEEN COSTUME WOD - TUESDAY, OCTOBER 31ST!
Come WOD in your costume (optional) for Halloween tomorrow!

A) E2MO2M - 6 minutes
Back Squats
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ rep(s) @ 95%
* Percentages are based off of 90% of 1RM

B) Team White - Teams of 2
5 rounds total
3 Rope Climbs (Scaled = 30 Ring Rows)
10 Toes to Bar
21 OH Walking Lunge (45/25)
400m Run

* Split reps as needed
* One partner working at a time except for run
* Both partners run 400m together each round

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Wednesday

HALLOWEEN COSTUME WOD - TUESDAY, OCTOBER 31ST!
Come WOD in your costume (optional) for Halloween next week!

A) E2MO2M - 6 minutes
Strict Press
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%
* Percentages are based off of 90% of 1RM

B) Happy (early) Birthday, Justin!
For time
10 Deadlifts (275/185)
41 Double Unders (3:1 Singles)
26 KB Swings (70/53)
41 Double Unders
76 Cals Row
41 Double Unders

Tuesday

HALLOWEEN COSTUME WOD - TUESDAY, OCTOBER 31ST!
Come WOD in your costume (optional) for Halloween next week!

A) EMOM - 12 minutes
Station 1: 1 Rope Climb (8 Ring Rows)
Station 2: 20 Sit Ups
Station 3: 8/6 Cals Bike

B) Running Mary - Partner Style (Teams of 2)
AMRAP - 20 minutes
5 HSPU
10 Alternating Pistols
15 Pull Ups

* One partner runs 400m as other partner works through AMRAP movements
* Switch when partner returns from run & partner picks up where they left off