October 2016

  5 Rounds for Time 20 box jumps 20 wall balls 40 sit-ups  

Halloween Spooktacular!! Oct 28th 630pm   Goat Day! EMOM x20 odd min: weakness 1 even min: weakness 2

“Olympic Lifting Meet” Snatch 1rm Clean and Jerk 1rm

Conditioning: AMRAP 15 3 cal bike 3 Thrusters 95/55 Increase by 3 each round 6,6,9,9 Strength: Back Squat- Build to 5rm + 2×5 @ 90%

A. “Cindy” AMRAP 20 5  pull-ups 10 push-ups 15 squats B. Row 4x800m, rest 2 minutes

Event kicks off at 9am!! “Grace” 30 Clean and Jerks 135/95  

Reminder: Saturday 9am class only for Barbell for Boobs Event   3 Rounds for Time 30 Deadlifts 155/105 30 Box Jumps 24/20  

Savannah using her skills outside the gym   “Holleyman” 30 Rounds for Time 5 Wall-balls 20/14 3 HSPU 1 Power Clean 225/155

  Conditioning 5x400m run   Strength Push Press  3-3-3-3-3

Reminder: This Saturday October 8th, 9am Barbell for Boobs Charity Event/Workout   Strength EMOMx10 3 Front Squats @70-75%   Conditioning Open Workout 11.4 10 min AMRAP 60 bar facing burpees 30 overhead squats 135/95 10 muscle ups