Tuesday 10-3

1. Skill: Movement Prep 2. 15 Minute AMRAP: 55 Cal Row 55 Toes-to-Bar 55 Box Jumps (24/20″) 55 Kettlebell Swings (1.5/1) **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice. Sign up in the lobby! -Saturday, October 28th @ 10am: Team Halloween In-House Competition! Teams of 2: 1 Male…

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Monday 10-2

1. Performance: False Grip Strict Chest-to-Ring Pull Up+Hold 3x(3+:5s)3, rest as needed between sets. OR Fitness: Strict Chest-to-Ring Pull Up+Hold 3x(3+:5s)3, rest as needed between sets. 2. For Time: 30 Squat Snatches (155/105) **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice. Details coming SOON! -Saturday, October 28th @…

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Saturday 9-30

9am Community Trial Class 1. Skill: Movement Prep 2. 12 Minute AMRAP: Run 200m 12 Russian Kettlebell Swings (70/53) 12 Push Press (115/75) 10am Member’s Only Class 1. Performance: 10 Minute Practice-Freestanding Handstand Hold (Accumulate 3 minutes). OR Fitness: 10 Minute Practice-Handstand Hold (Balancing against wall. Accumulate 3 minutes). 2. For Time: Run 800m 35…

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Friday 9-29

1. Power Snatch 3×3 @ 70-80%, rest 2-3 minutes between sets. 2. Halting Snatch Grip Deadlift 3×5 (3s pause in hang), TOUGH load all sets. Use straps and rest 2-3 minutes between sets. 3. Back Squat 3×3 @ 21X1, BUILD, rest 3-4 minutes between heavy sets. Post WOD (Optional): This week’s active recovery: 1. 15-20…

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