1. Performance: Kipping Muscle Up 3×60% of max reps. Perform each set unbroken. Rest 60s between sets. OR Fitness: EMOM x 6: 1-3 Kipping Muscle Up. Higher rep sets do not have to be unbroken. 2. “Bodyweight Fran” 21-15-9 For Time: Burpee Pull Up **SAVE THE DATES** -Saturday, October 28th @ 10am: Team Halloween In-House…
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1. Skill: Movement Prep 2. For Time: 50 Deadlifts (135/95) Run 800m 21 Thrusters Run 400m 21 Thrusters Run 800m 50 Kettlebell Swings (1.5/1) **SAVE THE DATES** -Saturday, October 28th @ 10am: Team Halloween In-House Competition! Teams of 2: 1 Male & 1 Female, Rxd and Scaled Divisions. Entry Fee: You must wear a costume.…
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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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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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