“Wall to Wall”
4 Rounds:
1 Minute – Row for Calories
1 Minute – Hollow Rocks
1 Minute – Shuttle Runs
1 Minute – Sumo Deadlift High Pull (72/53)
1 Minute – Rest
Tomorrow’s Forecast:
Run – Overhead Squats
Meme of the Week:
You know who you are….
“Alter Ego”
20 Minute AMRAP:
30 Double Unders
20 Ring Push-ups
30 Double Unders
10 Strict Pull-ups
Tomorrow’s Forecast:
Row – Hollow Rocks – Run – Sumo Deadlift High Pull
Recovery of the Week:
Here is a great follow along stretch routine with Tia-Clair Toomey. Enjoy!
Back Rack Reverse Lunge
Build to a heavy set of 4
“Bloomin’ Bunions”
14 – 12 – 10 – 8 – 6 – 4 – 2
Double Kettlebell Lunges (53/36)
Toes to Bar
Tomorrow’s Forecast:
Double Unders – Ring Push-ups – Strict Pull-ups
Question of the Week:
Tomorrow cars don’t exist. What’s your new mode of transportation?
“Layover”
For Time:
50 Burpee Box Jump Overs (24/20)
2-minute rest
5 Rounds:
10 Power Cleans (95/65)
10 Push Press (95/65)
Tomorrow’s Forecast:
Lunges – Toes to Bar
Quote of the Week:
“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.”
Theodore Roosevelt
“Shot Caller”
5 Rounds:
21 Wall Balls (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Box Jumps (24/20)
12 Toes to Bar
Box Brief:
Save the Date. October 16 is our 10 year anniversary party. A night of member appreciation. Food, fun and prizes. Adults only. 7:00 p.m.
“No New Friends”
3 Rounds:
50 Double Unders
15 Burpees
-then-
800 Meter Run
Tomorrow’s Forecast:
Wall Balls – Snatches – Box Jumps – Toes to Bar
Box Brief:
Save the Date. October 16 is our 10 year anniversary party. A night of member appreciation. Food, fun and prizes. Adults only. 7:00 p.m.
Meme of the Week:
We’ve all been there.
“Maximus”
3 Rounds:
Max Strict Pull-ups
Max Strict Press (115/75)
Max Calorie Row in 20 seconds
Max L-sit
Tomorrow’s Forecast:
Double Unders – Burpees – Run
Box Brief:
Bring A Friend Day is on Thursday!
Save the Date. October 16 is our 10 year anniversary party. A night of member appreciation. Food, fun and prizes. Adults only. 7:00 p.m.
Recovery of the Week:
Another great video about muscle recovery! Take a look and see if you can incorporate anything new into your recovery routine.
Deadlift
9 – 7 – 5 – 3 – 5 – 7 – 9
“Leave A Message”
For Time: teams of 2
100 Ring Rows
Tomorrow’s Forecast:
Pulls-ups – Strict Press – Row – L-sit
Box Brief:
Bring A Friend Day is on Thursday!
Save the Date. October 16 is our 10 year anniversary party. A night of member appreciation. Food, fun and prizes. Adults only. 7:00 p.m.
Question of the Week:
What’s the best Halloween costume you’ve ever seen?
