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Save the Date: Saturday October 21 @ 845am. WOD-“Grace”. Barbell for Boobs Fundraiser. Donations welcome. Refreshments provided. We had a great turn out last year. Lets try and beat that in 2017.

Thursday 6am, 745, 9am, 12-1 (OG), 530pm, 630pm

Strength : Work Up to a Heavy 3rep Deadlift

WOD: 3 RFT:

15 Alternating Pistols

15 DL 225/155

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Tuesday 6am, 745, 9am, 12-1 (OG), 530, 630pm

WOD: 3 Rounds For Time

25 Wallball Shots 20/14

20 RKBS 55/35

15 Pull-ups

10 Power Cleans 175/120

Save the Date: Saturday October 21 @ 845am. WOD-“Grace”. Barbell for Boobs Fundraiser. Donations welcome. Refreshments provided. We had a great turn out last year. Lets try and beat that in 2017.

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Monday 6am, 745, 9am, 12-1 (OG), 530, 630pm

WOD: Engine Work

Skill: Rowing Review

A: 4 x 2:00 Minute Row for Max. Meters

(Rest at least 2 minutes before next round. Hold output of first row.)

B: 2 Attempts of Max Calorie Efforts with TABATA AIR DYNE

(Full Recovery between bouts)

Save the Date: Saturday October 21 @ 845am. WOD-“Grace”. Barbell for Boobs Fundraiser. Donations welcome. Refreshments provided. We had a great turn out last year. Lets try and beat that in 2017.

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Save the Date: Saturday October 21 @ 845am. WOD-“Grace”. Barbell for Boobs Fundraiser. Donations welcome. Refreshments provided. We had a great turn out last year. Lets try and beat that in 2017.

Sunday WOD 830am/0930-1100 Open Gym

WOD: For Time

100 DUs

14 Power Snatch 95/65

80 DUs

12 Power Snatch 115/75

60 DUs

10 Power Snatch 135/95

40 DUs

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Wednesday 6am, 745, 9am, PILATES 10am, 12-1 (OG), 530, 630pm

WOD A: AMRAP 12

Run 1600m then with remaining time:

AMRAP Sandbag over Shoulder 150/100

Rest 3 Minutes then:

WOD B: AMRAP 8

Run 800m then with remaining time:

AMRAP Box Jumps 30/24