Saturday

 

Happy Weekend! 

See you at 8 or 9am for a fun partner WOD!! 

Friday

  Barbells for Boobs is coming!!! 

Join us October 24th 8am for the workout "Grace" 

Can Recoil Raise $1000 to Fight Breast Cancer!!!!??? 

DONATE HERE! 

Warm Up:

Jog 1 Mile 

stretch and roll out! 

FreeStyle Fridays!!! 

Make up a workout you missed this week! 

Create your own fancy workout

Practice a lift or gymnastic skill!!! Hit that new PR!!! 

Thursday

 Barbells for Boobs is coming!!! 

Join us October 24th 8am for the workout "Grace" 

Can Recoil Raise $1000 to Fight Breast Cancer!!!!??? 

DONATE HERE!

Warm Up:

Run 40m

EMOM for 5 min 

5 Thrusters (light weight) 

20 Mountain Climbers 

Strength:

5 Rounds 

4 Hang Power Cleans every 15 seconds for 1 min 

**pause at front rack position when waiting  

2 Push Press every 15 seconds for 1 min 

**hold in the overhead position when waiting 

    Rest 1 min between rounds 

** you pick your weight ... don't go too heavy! 

WOD:

3 Rounds 

Max Reps in 1 min of:

Burpees 

Hang Power Cleans (95/65#)

Sit Ups 

KettleBell Swings (53/35#)

rest 1 min 

Wednesday

 Strength Day! 

Squats... Squats... Squats!!! 

Warm Up:

4 x $00m Run 

15 OH Squats (pvc)

15 Walking Lunges (each leg)

10 Jump Squats 

Strength:

Hang Squat Cleans 

10-8-5-5-5-1-1

Squat Cleans 

5-5-5-3-3-3 

(If time)

Front Squats 

5-5-5-3-3-1-1

Tuesday

 Tomorrow is our strength day! 

Starting to be my favorite day of the week! 

Warm Up:

Run 400m

2 Rounds 

15 KB Swings (light)

20 Double Unders 

15 Back Ext 

Skill:

2 Rounds 

15 Plyo Push Ups (45/25plate) 

10 Ring Dips (slow no kip)

10 Renegade Rows each arm, no push up, get heavy)

WOD:

For Time:

25 Clean and Jerks (115/75#)

5 Rope Climbs 

20 Clean and Jerks 

4 Rope Climbs 

15 Clean and Jerks 

3 Rope Climbs 

Monday

 Monday Monday! 

Kids PE classes start again this week! 

Monday and Wednesday 3pm! Join us! 

Warm Up:

Run 800m

2 Rounds 

15 Air Squats 

20 Sit Ups 

10 Burpees 

Strength:

Push Press 

5-5-3-3-1

Jerk 

5-3-3-1-1

WOD:

3 Rounds for time of:

Run 800m

25 OH Squats (75/55#)

25 Sumo Deadlift High Pulls 

Saturday

 

Happy Weekend! 

Keep an eye out for our October newsletter Monday! 

See ya at 8 or 9am this morning for a partner workout!