October 10, 2020

Saturday

 



Happy Weekend! 


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



October 9, 2020

Friday

  Barbells for Boobs is coming!!! 
Join us October 24th 8am for the workout "Grace" 
Can Recoil Raise $1000 to Fight Breast Cancer!!!!??? 

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!!! 

October 8, 2020

Thursday

 Barbells for Boobs is coming!!! 
Join us October 24th 8am for the workout "Grace" 
Can Recoil Raise $1000 to Fight Breast Cancer!!!!??? 


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 

October 7, 2020

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

October 6, 2020

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 

October 5, 2020

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 

October 3, 2020

Saturday

 



Happy Weekend! 

Keep an eye out for our October newsletter Monday! 

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