WOD for 11/1/19 3 sets of: •10-12 Static Banded Dead Bug •16 Glute Bridge Reach (rotating each side to side) •12-16 Hanging Windshield Wipers Complete as many rounds as possible in 24-minutes: •800m Run •12 Alternating Dumbbell Snatches #35/50 (M50+ #25/40) •12 Single Arm Overhead Walking Lunges (alternate every 6th rep) •7/10 Strict Pull-ups

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

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

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)**

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

WOD for 10-26-19 Workout 20.3 / Workout 18.4 Time cap: 9 minutes Diane 21-15-9 reps of: Deadlifts ♀ 155 lb. ♂ 225 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts ♀ 205 lb. ♂ 315 lb. 50-ft. handstand walk after each set Notice I kept the symbols of ♀ ♂. They're fun!

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

Your zip ups and barbell tees and tanks have arrived!!! Pick up!!! WOD for 10/24/19 3 sets of: •10-12 Dumbbell Lat Pullover + Tricep Extension •8-10 Dips (bar or rings depending on abilities) In 5 sets, work up to a 1 RM Jerk from the rack Complete 10 rounds for time: •250/300m Row •1-minute rest

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

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