Saturday, October 26, 2013

Pumpkins

We hope you will be able to join us for our Halloween party today from 4pm-9pm. We will have fun for the kids with a bounce house, face painting and crafts!

We are having a paleo potluck at this party! 
What to Bring:
Last name starts with A-N bring a side dish 
Last name starts with O-Z bring a dessert dish

THIS IS A COSTUME PARTY AND WE WILL BE GIVING OUT A PRIZE TO THE BEST DRESSED MAN AND WOMEN so get creative!!

TODAY’S SCHEDULE:

8am- Olympic Lifting Class with Coach Greg

9am- HERO WOD

“Bruck” – with a partner
4 rounds for time of:

400 meter run

24 back squat (185/135)
24 jerk (135/95)

Both partners complete 400m runs.
One individual working at a time for back squats and jerks.

L3: Rx
L2: 155 & 115 / 110 & 80
L1: 135 & 95 / 95 & 65
 10am- Weekend Warriors (FREE CLASS)
Partner wod for time:

400m run
50 push-ups
50 box jumps
50 SDHP w/ kettlebell
50 lunge steps
400m run

Both partners complete 400m runs.
Alternating reps for all exercises, one partner then the other, one partner working at a time.

11am- Women’s Only Class
*15 minutes of Mobility*
then,
12 Minute AMRAP of:
6 lateral Parallette Burpees
10 Medball Cleans 20#
8 Toes to Bar
L3- RX
L2- 14#, Knees to elbow
L1- 12#, Knee Raises
 

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