WOD

Jeremy

Deadlift
Build to a heavy set of 3

 “Space Jam”
12 Minute AMRAP:
7 Box jumps (36/30)
14 KBS (72/53)

Box Brief:
Bring A Friend is on Thursday!!!

TJ

Melanie

“Hangman”
6 Rounds:
20 Wall balls (20/14)
15 T2B
10 Burpees

Box Brief:
Bring A Friend is on Thursday!!!

Nicole

Natalee

Overhead Squat
Build to heavy set of 3

“Ground Breaking”
For Time:
50/35 Calorie row
35 Lateral barbell burpees
50 Overhead squats (95/65)

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).

Sean

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