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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Saturday 10/13

9am Community Trial Class 1. Skill: Movement Prep   2. 12 Minute EMOM (3 Rounds):     1st: Row 12/10 Calories     2nd: 12 Box Jump Overs (24/20″)     3rd: 12 Burpees     4th: Rest 10am Member’s Class 1. Skill: Movement Prep   2. “Sock Hop” Teams of 3:2 Rounds For Time (30…

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