NEWS

On Saturday, October 30th, grab a buddy and get ready to throwdown! We’ll be hosting two (accessible to all) partner workouts AND a best team costume contest! The workouts will get started at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style). There will be one class at 7:00a for anyone who isn’t able to participate at 9:00a… and everyone is welcome to join us at the social! Sign up at the front desk (both partners names and potluck contribution) by Monday, October 24th. If you need a partner, just let Mel know!

WOD

“Thruster”

METCON

STRENGTH
5-5-3-3-3-1-1-1-1-1
CASH OUT
3 Rounds
:30 Hanging Knee Raise
:60 Weighted Plank

MASTERS

STRENGTH
5-5-3-3-3-1-1-1-1-1
CASH OUT
3 Rounds
:30 Hanging Knee Raise
:60 Weighted Plank

MOVE

STRENGTH
5-5-3-3-3-1-1-1-1-1
CASH OUT
3 Rounds
:30 Hanging Knee Raise
:60 Plank

WOD GUIDANCE & GOALS
HEAVY DAY! The thrusters will be from the rack, and every set will ideally be increasing in weight. Start the first set of five reps at 40-45% effort (4.5/10), and build by 5% every set so you’re finishing with heavy singles. If your form breaks down, or you cannot achieve full range of motion, do not add weight. Record weight for every set.

Post Weights to Comments.

HOME WOD

Tabata
Jumping Lunges
Cash Out
3 Rounds
:60 Hollow Hold
:60 Weighted Plank

ENDURANCE

10 x :60 hill sprint, jog down