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October 2 - October 7


Join us for our upcoming Community Workout on Saturday October 21 at 8:30 am. This event is free to anyone and everyone. We will NOT have regular class and/or Open Gym on this day.

 

Monday, October 2

Happy birthday Mallory H., Shayla and Odette B.!

A1. Good Mornings
4 x 8

A2. Ring Dips
3 x 50% of Ring Dip Test

B1. 250m Ski at 80% x 4
B2. 500m Row at 80% x 3
Rest as needed

 

Tuesday, October 3

A. Clean and Jerk
6 x 3 at 80%

B. 3 Rounds:
20 Heavy KB Swings (70/53, 53/35)
12 HSPU

 

Wednesday, October 4

Happy birthday Trevor D., LaDonna and Jeremy!

A. Chelsea
EMOTM x 30
5 Pull-ups
10 Push-ups
15 Squats
*Must complete 17 rounds

 

Thursday, October 5

Happy birthday Kathryn!

A. Box Squats
4 x 6
*Double under Practice between sets

B. AMRAP 8:00
20 Box Jumps (24/20, 20/16)
20 Med-ball Sit-ups (20/14, 14/10)

 

Friday, October 6

Happy birthday Kerri K. and Rick!

A1. Strict HSPU 5 x 5
A2. Glute Ham Raises 5 x 5-7

B. Teams of 3
200 Wall-balls (20/14, 14/10)
200m Object Run after every 50 Wall-balls
*Farmer Carry / Plate Carry / Med-ball Carry
*While one person is doing WB, one person is holding 2 KBs and one person is holding a plate overhead

 

Saturday, October 7

Happy birthday Jimmy A. (Sunday)!

A. Deadlifts
5 x 5 at 75%
*Touch and go

B. 21-15-9
Burpees
Weighted Lunges (each leg)
Toes to Bar

Earlier Event: September 24
September 25 - September 30
Later Event: October 8
October 9 - October 14