Last day to order Fall gear is this Friday

Sign-up sheets are by the front desk area.

Specialty Classes

Yoga (Starting next week Thursday, 11/15) – 11am – 12pm

Strength / Skillwork

Back Rack Lunge
5 – 5 – 5+ 5 – 5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Use 65% of 1RM back squat as your 1RM Back Rack Lunge if you haven’t done these before. Start with weaker leg first each set.

WOD

3 rounds:
30 Deadlifts @ 33% of 1RM Deadlift
30 Medicine Ball Sit-ups 30#/20#
Rest 1:00 Between rounds

Rx+: As written
Rx: 20#/14# Med ball
Score is total time including rest.

Elements

3 Rounds of:
Run 600m Outside (3 laps)
Bike 1 mile
40 Step-ups (Knee High)
Rest 1:00

Rx – As written
Rx+ – 4 Rounds