Thursday 10/18

1. Barbell Floor Press 2×6-8 @ 31X3, 1. Moderate load ACROSS. Rest 2-3 minutes between sets. 2. 15 Minute Clock…*     1st: :30s Max Rep Burpee Box Jumps (24/20″)     2nd: :30s Max Calorie Row/Assault Bike     3rd: :30s Max Rep Double-Unders *Goal is same score across. Post lowest score for any given…

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Wednesday 10/16

1. 4×2:00 Minute Sets For Max Cals:     6/side KB/DB Hang Snatch (1.5/1)     6/side Single Arm KB/DB Overhead Lunges (1.5/1)     Max Calorie Row/Assault Bike in remaining time.      Rest 2:00 between sets.       2. 2 Sets For Quality:     :60s Kettebell Front Rack Hold-Tough*     :60s Arch Body…

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Tuesday 10/16

1. 10 Minute AMRAP:      5-10-15…     Strict Pull Up     Strict Ring Dip   2. Row 500mx2, rest 2-3 minutes between sets. Goal is same score ACROSS.    *SAVE THE DATES* –Friday, October 26th: FREE Friday! Bring a friend to workout with you. No CF experience required.  –Saturday, October 27th: Halloween Partner In-House Competition! Entry…

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Monday 10/15

1. Double KB/DB Front Squat 2×6 reps @ 31X1-Moderate load ACROSS. Rest 2-3 minutes between sets.  2. 4 Rounds For Time:     15 Wall Ball Shots (20/14, 10′)     12 Burpees   *SAVE THE DATES* –Friday, October 26th: FREE Friday! Bring a friend to workout with you. No CF experience required.  –Saturday, October 27th: Halloween Partner…

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