ThuRsday 10/27

Strength - OTM x 10

• 1 Squat Clean

• Build based off feel

WOD- For Time

1-2-3…….10

• Front Squats (115/85)

• Push Press

• 100m Run

wednesday 10/26

Strength- Every 2:00

• 5-5-3-3-2-2 Bench Press

• Build based off feel

WOD- 2:00 on 1:00 off x 10 RDS

• 15/12 Cal Row

• Max Burpee Box Jumps (24/20)

Tuesday 10/25

Strength- Every 2:00

• 3-3-3-3-3-3 Front Squats

• Build based off feel

WOD- Every 6:00 x 4 Rounds

• 800m Run + Max Reps

  Rd1: Pull ups

  Rd2: Push ups

  Rd3: Sit ups

  RD4: Air Squats

Monday 10/24

Shout out to everyone who came down for our 5k yesterday! We had runners, rowers, AND skiers !! Well done!!

Next Monday for Halloween wear a costume for class and grab a free Fitaid or Fuel For Fire! Can’t wait to see your clever costumes!

Strength- Every 2:00

• 5-5-5-5-5 Deadlifts

• Build based off feel

• Tap & Go

WOD- 10 RFT

• 3 Power Snatch (135/95)

• 3 Lateral Burpees

Friday 10/21

We are still on for our 5k this Sunday. However, if it is pouring rain at the time we would begin the run we will have to opt for a workout indoors.

Please be sure to note your Tshirt sizes by Sunday for the TT. If you won’t be in by Sunday please message or email us your size.

Strength- OTM x 10

• 1 Power Clean

• Build based off feel

WOD- 20 min AMRAP

• 3 Power Cleans (115/85)

• 6 Front Squats

• 9 Push Jerks

• Every 2:00 = 200m Run