October - 2019

We are open regular hours

We are open regular hours

Regular hours tomorrow! Costumes optional. Or wear a fun tank! WOD for 10/31/19 Accessory: 3 sets of: •30 second Farmer Carry March (heavy DBs) •30 second L-Sit Hold •30-40 seconds Rest Thrusters (from the rack) Complete 6 sets of 1 working up to a near max effort for the day. Complete 4 rounds: 1-minute max Calorie Bike 3-minute Rest (At some point during the rest, you must accumulate 40 seconds of an L-Sit) **Score the total completed Calories completed during the w

Wednesday

Wednesday

FYI to anyone interested. It is a one day sale. WOD for 10/30/19 Complete 3 sets of: •15 Standing Pallof Press (each side) •40 second Russian twists •30-60 second Hollow Hold Score A: •Complete 1 Power Snatch every minute on the minute for 8-minutes working up to a 1RM for the day. Then, rest 2-minutes (set up the bar for the next lift and rest) Score B: •Complete 1 Hang Power Clean every minute on the minute working up to a 1RM for the day. **The goal is to only c

Happy 25th birthday Cindy

Happy 25th birthday Cindy

WOD for 10/29/19 3 sets of: •6 Alternating Forward Lunge (stay in place) •6 Alternating Curtsy Lunge (each side - add weight with a DB or KB in the Goblet Rack position) •12-15 Banded Clamshells (each side) 7x1 1RM Back Squats Complete as many rounds as possible in 6-minutes: •Starting with and completing a 7/10 Calorie Bike/Row every 2nd minute •Max Rep Wall Balls **Complete the bike at minutes 0, 2, 4 to complete the bike (Bike caps at 50-seconds)**

Tomorrow is Dales birthday- and FYI, he’s old AF

Happy birthday Dale!! We love seeing you during your 0500 visits, likewise at 1630 when you’re leaving for work. How lucky did we all get to have a friend like you!! WOD for 10/29/19 3 sets of: •60 second Barbell Rotation •12-15 Standing Pallof Press •12-16 Hanging Windshield Wipers Complete for time: •900/1000m Row •21 Toes-to-bar •21 Push-ups •700/750m Row •15 Toes-to-bar •15 Push-ups •500m Row •9 Toes-to-bar •9 Push-ups •250m Row

Friday!

Friday!

Warning. Slowest round is your score.... WOD for 10/25/19 3 rounds of: •10-12 Barbell Rollouts (add #15 plates to the bar) •15 Side Plank with hip lift (each side) •30 sec Rest 3 sets of: •8 Single Arm Up Right Rows (each side - use a light weight) •2 Chin Ups (hold at top for 10 sec with a 5 sec negative, add weight if possible) Complete 5 rounds starting every 5th minute on the minute : •12/17 Calorie Bike/Row •5 Hang Squat Snatch #75/115 (M50+ #65/95) •10 Chest-to-b

Wednesday

WOD for 10/23/19 Core: Complete 3 sets: •15 Standing Pallof Press (each side) •8 Lateral Medicine Ball Throws •30-60 second Hollow Hold Accessory: Complete 2-3 sets of: •15 Banded Clamshells (each side) •15 Barbell Glute Bridges •10 Cossack Squats (total reps) Complete 5 sets of: • 1 Clean Pull + 1 Hang Power Clean + 1 Power Clean (from the ground) **Start working at 70% of your 1RM Power Clean and increase the load for as long as you can consistently receive the

Tuesday 10/22

Second order of zip up hoodies will be picked up tomorrow afternoon, and available for pick up Wednesday!! WOD for 10/22/19 3 sets of: •10-12 Suitcase Deadilft (touch the KB outside the feet) •8-12 Strict Pull-up (complete in 2-3 sets with a band if needed) 6 sets of 2 Back Squats working between 80-90% of your 1RM Back Squat. Complete 4 rounds for time : •20 Air Squats •200m Run

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