Emmy
“Knotted Up”
4 Rounds:
400 Meter run
5 Rope climbs
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
Sonia
Ericka
“Hocus Pocus”
For Time:
200 Meter Run, 50 Step-ups (24/20)
200 Meter Run, 50 Sit-ups
200 Meter run, 50 Shoulder presses
200 Meter run, 50 Pumpkin clusters
200 Meter run, 50 Shoulder presses
200 Meter run, 50 Sit-ups
200 Meter run, 50 Step-ups
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
Emily
Krista
1 Hang Clean & Jerk + 1 Full Clean & Jerk
Build to a heavy set
“TLC”10 Minute AMRAP: teams of 3
Clean and jerks @75-85% of today’s complex
Box Brief:
On Halloween night we will close the gym after the 4:30 class. All other classes will run on schedule. The WOD will require a pumpkin so be sure to bring one! Or else we will provide one for you. You don’t want our pumpkin. Trust me!
George
Tony & Danielle
“Watch Out”
20 Minute AMRAP:
50 Double unders
15 T2B
15 One arm KB snatch (72/53)
Box Brief:
On Halloween night we will close the gym after the 4:30 class. All other classes will run on schedule. The WOD will require a pumpkin so be sure to bring one! Or else we will provide one for you. You don’t want our pumpkin. Trust me!
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
Amy & Michelle
Melissa
Back Squat
10 x 2
Box Brief:
Have a good weekend full of recovery!
Trey
Hersh & Brando
“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/36)
12 Pull-ups
Box Brief:
Today is Bring a Friend Day!
Brad
Penny & Nicole
“Why Mott”
4 Minute AMRAP:
20 Clusters (95/65)
20 Burpee box jumps overs (20)
4-minute rest
4 Minute AMRAP:
15 Clusters (115/85)
15 Burpee box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
10 Clusters (135/95)
10 Burpee box jump overs (30/24)
Box Brief:
Happy Birthday to our very own Emily Mott!
Emily
Saturday BBQ & Kickball
“Squeaky Wheel”
3 Rounds:
800 Meter run
100 Double unders
50 Sit-ups
Box Brief:
This Thursday Is Bring A Friend Day!!!
Wes
