Quote of the Week 10-11-2021

“Either move or be moved.”

NEWS

Welcome back friends!  We are gearing up for our WOD-O-WEEN In House Competition.  Partner up and get your tickets HERE asap.  All of the WODs are up on our Instagram and can be scaled to wherever you are at.  This will be a great competition for a seasoned Athlete or a total novice.  Prepare for three workouts, lots of food, competitor shirts, and prizes.  We are all looking forward to an amazing and fun day. 

PROGRAMMING

PRs let’s goooooo!  Our #Back2Basics cycle is finishing up with some heavy numbers this week.  We are looking for maxes all around.  Our Metcons are BURNERS designed to get you all ready for our WOD-O-WEEN so be prepared.  

LET’S GET AFTER IT!

Monday

Strength

Back Squat

6-6-3-3-1-1

Metcon

10 Rounds

100m Run

2 OHS (95#/65#)

3 T2B

Tuesday

Strength

Bench Press

6-6-3-3-1-1

Metcon

AMRAP 15

5 HSPU

10 Push-ups

5 Ring Dips

Wednesday 

Strength

Hang Cleans

6-6-3-3-1-1

Metcon

30-20-10

Alt DB Snatch (50#/35#)

Renegade Rows

Thursday

Strength 

Deadlift 

6-6-3-3-1-1

Metcon

1000m Row

50 Thrusters (45#/35#)

50 Sit-ups

Friday

Strength

Strict Press

6-6-3-3-1-1

Metcon

60 Doubles

40 Burpees

20 Box Jumps

10 Clean & Jerks (135#/95#)

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