Saturday 10-21

9am Community Trial Class 1. Skill: Movement Prep 2. 3 Rounds For Time: Run 400m 15 Goblet Squats (70/53) 10am Member’s Only Class 1. Skill: Movement Prep 2. “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) **SAVE THE DATES** -TODAY, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice. Sign…

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Friday 10-20

1. Power Snatch-1RM 2. Hang Clean-1RM 3. Active Recovery Work. Post WOD (Optional) This weeks active recovery work: 1. 15-20 minutes of mobility (blood flow prior to). 2. At a low intensity: Row 5000m 3. 10-15 minute static stretching. **SAVE THE DATES** -TOMORROW, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice. Sign…

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Thursday 10-19

1. Performance: Weighted Strict Ring Dip-Build to 1RM, rest 2-3 minutes between heavy sets. OR Fitness: Weighted Strict Dip-Build to 1RM, rest 2-3 minutes between heavy sets. 2. 12 Minute AMRAP: 6/3 Strict Handstand Push Ups 3 Rounds of: 7 Toes-to-Bar 7 Box Jump Overs (30/24″) **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand…

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Wednesday 10-18

1. Back Squat-Build to 5RM. Rest 3-4 minutes between heavy sets. 2. With a 10 Minute Clock…* Run 1 Mile Then, AMRAP in remaining time: 21 Double Unders 12 Pistols, alternating. *Two scores. Post your mile time and your total number of REPS completed for the workout to the whiteboard. **SAVE THE DATES** -Saturday, October…

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