Saturday, October 19, 2013


Today’s Schedule:

8AM- Olympic Lifting with Coach Rich

9AM- Hero WOD

7 rounds for time of:
8 muscle-ups
22 yard dumbbell farmer’s carry (50/35)
**Scaling options will be available**
(or complete) 
“Lift Up Luke”
5 minute AMRAP:
4 power cleans (155#, 105#)
24 double unders
10 pullups 

10AM- Weekend Warriors FREE CLASS

Partner WOD with only one individual working at a time.
2 rounds for total reps of:
2 min. medball sit-ups
2 min. burpees
2 min. row for calories
2 min. tire flips

11AM- Women’s Only Class 

(If you need childcare today for class please email
AMRAP 5 Minutes
7 Kettlebell Swings
1 Rope Climb
— Rest 2 Minutes —
AMRAP 5 Minutes
7 Sledge hammer drives
1 Rope Climb

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s