Monday 10-30

1. Performance: Strict Handstand Push Up 15 Reps, rest 1 minute. 12 Reps, rest 1 minute. 9 Reps, rest 1 minute. Goal is unbroken on each set, but can break if needed. OR Fitness: Strict Handstand Push Ups 12 Reps, rest as needed. 9 Reps, rest as needed. 6 Reps, rest as needed. Each set…

Saturday 10/28

9am Community Trial Class 1. Skill: Movement Prep 2. For Time (with a partner): 80 Cal Row-any way 60 Hand Release Push Ups-any way 40 In-Unison Overhead Plate Lunges (45/25, 20/side) 10am Class Member’s Only Class is CANCELLED today! Come out and support your friends during our 1st annual Halloween In House Comp! **SAVE THE…

Friday 10-27

1. Hang Snatch+Snatch 3×2+1 @ 70-75%, rest 2-3 minutes between sets. 2. Snatch Pulls 3×5 @ 85-90%, rest 2-3 minutes between sets. Use straps if needed. 3. Overhead Squat 3×5-BUILD, rest 3-4 minutes between sets. Post WOD Optional: This weeks active recovery work: 1. 15-20 minutes of mobility (move blood beforehand). 2. At a low…

Thursday 10-26

1. Skill: Movement Prep 2. 14 Minute AMRAP: 60 Double Unders 50 Toes-to-Bar 40 Calorie Row 30 Box Jump Over’s (24/20″) 20 Hang Power Cleans (155/105) **SAVE THE DATES** -Saturday, October 28th @ 10am: Team Halloween In-House Competition! -Our 10am Class will be CANCELLED this Saturday. Come out and support your friends!