of the

“The Q”
Bench Press 5×5

“The Q”
500 Row
12 Ring Dips
21 Swings x 3 Rounds

Warm Up- 10 Toe Touches, 10 Sit Ups, 10 Squats x 3 Rounds
15 Minutes to Establish a Heavy Farmers Carry

6 DB/KB Snatches
1 Suicide (5-10-15)
**Rest 1 Minute
***Repeat for a total of 3 Rounds


Warm Up – 10 HR Push Ups, 10 Toe Touches, 10 Sit Ups, 10 Lunges x 3 Rounds

Strength- Strict Weighted Pull Ups 5×5

Buy in – 20 Toe to Bar
21-18-15-….3 Of Push Ups and Swings 
Buy Out – 20 Toe to Bar

If you missed the newsletter, please see important announcements below!



A few announcements for this week, so please read carefully.


1) The new morning schedule starts this coming Monday, December 8, 2014.  The 5:30 and 6:30 classes are the same, and open hours remain for the 7:30am class. Monday Wednesday and Friday will have a single Coed class at 9:30am.  Tuesday and Thursday will have the 9:15womens only class and a 10:15 Co-ed class (as it is now).  Please adjust your schedules accordingly.


2) Team Linda has been moved to January 31st, 2015.  This will give us ample time to promote the event and ensure we raise some money for the kids!


3) The original Team Linda date (Saturday, December 13th) will be a bring a friend day for the two classes and then the coaches will be doing our Food Drive WOD.  This year we donated 735 pounds of food, beating out last years 600 pounds!  You guys just keep stepping it up.


4) Yoga has been suspended for the remainder of the year due to scheduling conflicts (really it’s just 2 more weekends).  It will resume starting in January and will be every other Sunday and we are adding a Wednesdayevening class (at 7:30pm).  Additionally, we unfortunately have to charge a small fee moving forward.  A $10 fee for the yoga class will go directly to Heidi to supplement her trip and time for coming up to do the classes for us.

Team Jack

Team Jack
Teams of 2:
10 Push Presses (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 2 heavy power snatches before starting their turn on “Jack”. May sub stone to shoulder for snatches if you would like.

Thanksgiving Schedule

Wednesday- Morning As normal – Evening Closed

Thursday – closed 

Friday – 9:30am and 10:30am only 

Have a Happy Thanksgiving! 

reminder – no yoga tomorrow. open hours will run as scheduled

Heats for 11/22 Reminder – No Class and Town Hall Meeting at 9:00am First heat starts at 9:30

Heat 1

1)                Coppola

2)                Riveles

3)                Jaeger

4)                Jewett

5)                Godina


Heat 2

1)                Orlando

2)                Burros

3)                Brazofsky

4)                Corsi-Travali


Heat 3

1)                Doyle

2)                Stendari

3)                Womack

4)                Lune












Town Hall Meeting This Saturday at 9:00am Before the Competition


Town Hall Meeting 

Hey Guys, 

Ahead of the competition, we’re going to have an informal town hall meeting to discuss all things Hybrid heading into 2015. Any questions, feedback and suggestions you have may be voiced at this time. 

See everyone on Saturday! 





Team Linda Sign Up




For Hybrid Sign Up:

For Signing Up at Another Gym:



To donate please see the below link:


Three Wise Men 

Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)