Wednesday, November 14, 2018

November 13th, 2018

Specialty Class

FTX Gold (55+) – 2:30pm
This is a great low-impact class for people to retain fitness and freedom well into those golden years. We cannot emphasize enough what a difference this type of class can make in the quality of life for someone over the age of 55. If you know anyone that needs this, invite them to this class!

Strength / Skillwork

Single-leg Kettlebell Deadlift
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
2×5 @ 70%

Enter in the combined weight of the Kettlebells. Start with the weaker leg first. On the set of 5+ don’t do more reps or wt. on the stronger leg than you did on the weaker leg.


20:00 Time cap
30-20-10 of:
– Squat Jumps (to a medicine ball)
– Pull-ups
– Prisoner Squats (1.5 rep)
– Dips

Rx+: as written, rings or bars are acceptable for dips
Rx: as written, blue band allowed for pull-ups and dips
Elements: Ring Rows and Bench/Box Dips

Core Cash-out:
Tabata 8x :20on/:10off



Do main WOD at Elements level.