“No Smoking”20 Minute AMRAP:1 Deadlift (???)3 Muscle-ups15 Push-ups30 Double Unders Recipe of the Week:

“Henny”6 Rounds:200 Meter Easy Jog400 Meter Fast Run100 Meter Walk Meme of the Week:

Split Jerk Strict Press3 x 3 Jerk Balance3 x 3 Split JerkBuild to heavy single

“Bumpy Cruise”25 Minute AMRAP: teams of 312/9 Calorie Row10 Toes to Bar50 Meter Farmers Carry (72’s/53’s)

“Plundering”For time:50 Double Unders40 Wall Balls (20/14)30 Box Jump Overs (24/20)20 Power Clean & Jerks (135/95)10 Burpee Pull-ups20 Power Clean & Jerks (135/95)30 Box Jump Overs (24/20)40 Wall Balls (20/14)50 Double Unders Quote of the Week:“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”Ernest... Read More

Front SquatBuild to a heavy single Bench PressBuild to a heavy single Strict Pull-upsPerform 1 max set Recipe of the Week:Here is a breakfast of champions!

“Hallo-Wod”6 Minute AMRAP: teams of 210 Snatches (115/85) (T1 95/65) (T2 75/55)31 Sit-ups 3-Minute Rest 6 Minute AMRAP: teams of 210 Shoulder to Overhead (155/105) (T1 135/95) (T2 95/65)31 Weighted Sit-ups (20/14) 3-Minute Rest 6 Minute AMRAP: teams of 210 Cleans (185/125) (T1 155/105) (T2 115/85)31 V-Ups Meme of the Week:

“Ten Can”10, 1 Minute Clocks:15/12 Calorie Row (T1 12/10) (T2 10/8)Max Burpees1-Minute Rest Box Brief:We have a reduced schedule for Halloween. Our last class on Thursday will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.

“Swing, Climb, Run”50 – 40 – 30 – 20 – 10Russian Kettlebell Swings (70/53) (T1 53/36) (T2 36/26)1 – 2 – 3 – 4 – 5Rope Climbs*400 Meter Run After Each Set Box Brief:We have a reduced schedule for Halloween. Our last class on Thursday will be at 3:30pm so we can all enjoy Trick... Read More

“Cindy”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats Quote of the Week:“The only person you are destined to become is the person you decide to be.”Ralph Waldo Emerson Box Brief:We have a reduced schedule for Halloween. Our last class on Thursday will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.