WOD

Normal day

“Over/Under”
3 Rounds:
1000 Meter row
800 Meter run
60 Double unders

Box Brief:
This Thursday at 6:30pm will be our monthly Skill Clinic.  This month we will be going over handstand walks. Athletes mist be able to kick up into a handstand against the wall and comfortably hold for 30 seconds.  The 6:30pm class will be cancelled to accommodate.

Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

Brett

Hersh & Grizz

Back Squat
5 – 4 – 3 – 2 – 1

3 Rounds:
1 Minute push-up plank
1 Minute side plank
1 Minute side plank
1 Minute rest

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

This Thursday at 6:30pm will be our monthly Skill Clinic.  This month we will be going over handstand walks. Athletes mist be able to kick up into a handstand against the wall and comfortably hold for 30 seconds.  The 6:30pm class will be cancelled to accommodate.

Joel E

Taylor

“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-up

Box Brief:
Last class today for Halloween will be at 3:30pm.  All morning classes and teens will run on schedule.

Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

Sean C

Chris G

1 Hang Clean & Jerk + 1 Full Clean & Jerk
Build to heavy

“TLC”
10 Minute AMRAP: teams of 3
Clean and Jerks @75-85% of today’s complex
This is done as a waterfall where each athlete completes one rep and goes to the back of the line

Box Brief:
This Tuesday on Halloween our last class will be at 3:30pm. All morning classes and teens will run on schedule.

This Thursday at 6:30pm will be our monthly Skill Clinic.  This month we will be going over handstand walks. Athletes mist be able to kick up into a handstand against the wall and comfortably hold for 30 seconds.  The 6:30pm class will be cancelled to accommodate.

Kira

Elliott

Box Brief:
Happy Sunday! Each week I’m presented with an opportunity to showcase interesting articles and videos.  I posted a very lengthy article last week detailing shoulder stability.  Today will be a little less academic.  Instead there is a very inspirational video reminding us that we’re never to old to live a healthy lifestyle.  I hope you all enjoy.

Stretch it out!

“Helen”
3 Rounds:
400 Meter run
21 KBS (53/36)
12 Pull-ups

Box Brief:
Friday at 6pm we will host a Halloween party at Apollo with food, drinks and a little haunted house for the kids. This is costume party, so come prepared! Please bring any side dish you would like to share. All night classes will be cancelled to accommodate.

This weekend will be our Hero WOD Saturday. Class times will remain the same.

David F

LaFancy

“Straight Flush”
Teams of 3-4
Hearts = Weighted sit ups (20/14)
Diamonds = Box jumps (24/20)
Spades = Prowler push / Sled pull
Clubs = 10 Meter shuttle runs
Jokers = 20 Man makers

Box Brief:
Bring A Friend Day is Thursday (Today)!

This weekend will be our Hero WOD Saturday. The class times will remain the same.

Anthony

Bradyn

Deadlift
3 – 3 – 3 – 3 – 3

“King Cobra”
7 Minute AMRAP:
Wall balls (20/14)
EMOM: 7 Deadlifts (225/155)

Box Brief:
This Friday at 6:30pm we will host a Halloween party at Apollo with food, drinks and a little haunted house for the kids. This is costume party, so come prepared! Please bring any side dish you would like to share. All night classes will be cancelled to accommodate.

Bring A Friend Day is this Thursday!

Natasha