WOD

Heads up about Halloween. It’s always kind of a jacked two days, we’ve got a cool workout to day that day, but we’re gonna have a weird schedule. No evening classes on the 31st, and no 5,6,7am classes on the 1st of November (11am is happening). The 31st is a Thursday, and the 1st is a Friday. Plan accordingly, enjoy the candy and the general cuteness if you have young kids/nieces and nephews that sort of thing.

This week however, no surprises 🙂 Just beneficial workouts shared amongst friends. Cheers!

Workouts:

Monday: Deadlift Max 5

Tuesday: White 5 Rounds For Time, 3 Rope Climbs (15 ft), 10 Toes-to-Bars, 21 Overhead Walking Lunges (45/35 lb plate), 400 meter Run

Wednesday: 5 Rounds for Max Reps: Max Rounds in 2 Minutes on, 1 minute off (5 rounds make 15 minutes): 1 Power Clean and 5 Push Jerks 185/135, 7 Bar Over Burpees (Parallel to bar)

Thursday: Overhead Squat Max 5

Friday: For Time: 15 Ring Muscle-ups, 30 Hand Stand Push-ups, 45 Sumo DL High Pulls 135/95

Saturday: Teams of 4: 400m Run, XX Turkish Get up 53/35, XX Ab Mat Sit-ups, Rest, run causes the rotate, max reps otherwise in 16 Minutes.

Hey guys! Sorry for the late notice, but we’re closed Monday. Tuesday is gonna rock your world, so rest up and be ready to run on Tuesday!

Schedule for Halloween, All Saints Day and All Souls Day: We’ll be closed the PM sessions on the 31st, and Closed the early morning sessions on the 1st (open at 11:0am). Regular Saturday class.

Workouts:

Tuesday: “Jerry”: For Time: 1 Mile Run, 2000m Row, 1 Mile Run
Wednesday: 15/12/9/6/3 for Time of Power Snatch 95/65, Toes to Bar
Thursday: Back Squat Max 5
Friday: Max Rounds in 20 Minutes of: 2 Strict Chest to Bar Pull-ups, 4 Handstand Push-ups, 8 Power Cleans 135/95
Saturday: Buddy Buddy Bench Press 3 rounds of 5×5: 95/65, 135/95, 165/115, 195/135, 225/155

Tenative nutrition lecture and workshop November 2nd, it’ll be in the morning, most likely after class, but stay tuned. I’m shooting from the hip here, I haven’t asked anyone else about the date!

Workouts:

Monday: Jenny AMRAP in 20 minutes, 20 Overhead Squats (45/35 lb bar), 20 Back Squats (45/35 lb bar), 400 meter Run

Tuesday: Max Rounds in 15 Minutes: 25 Hip Extensions, 100m KB/DB Farmers Walk 2×70/53, 25 V-Ups, 25 Ab Mat Sit-ups

Wednesday: Bench Press Max 5

Thursday: Sotts Press Max 5, Pressing Snatch Balance Max 5

Friday: Drag Races! 10 Burpee Pull-ups, Bear Crawl 100ft, work through 5 rounds with rest, in heats of 2-3

Saturday: 5 Rounds for Time: 400m Med Ball Run 20/14, 50 Partner Wall Balls 20-10/14-9, Accumulate 90 seconds in a Plank Passing the Wall Ball, wear a weight vest if you’ve got one:)

Hey guys! Stay tuned for what’s up with Halloween, but otherwise October is gonna fly by and then we’re at the end of the year! That means we’ve got about 90 days, 3 months. What’s your plan to finish out this year? How do you want to set yourself up for next year to have a great Open, a great winter, and if you’re so forward thinking, an awesome summer 2025!?

Workouts:
Monday Press for Max 3 and 3 Rep Max Strict Pull-up

Tuesday: 5 Rounds for Time of: Row 400m, Accumulate 30 Seconds on an L-Sit, 15 Push-ups

Wednesday: “Fight Gone Bad” 3 Rounds for Reps: 1 Minute at each station: Wall Ball Shots 20-10/14-9, Sumo Deadlift High Pull 75/55, Box Jump 24/20, Push Press 75/55, Row for Calories

Thursday: 21-15-9 for Time of: Overhead Squat 95/65, Toe to Bars

Friday: Yoke Day!

Saturday: Max Rounds in 20 Minutes of: 15 Double Unders, 5 Burpees and 1 Power Clean 135/95, trade rounds with your buddy for Max Rounds!

Sincerely, for a number of reasons, I couldn’t ask for a better crew to work with, train with, hang out with, perform for, show up every day for, program for, coach, suffer, and shine with than you all. I worked an L2 this past weekend, and the questions, complaints, quandaries that come up from the participants about their home gyms made me really appreciate you guys. Big thanks for being so coachable, amiable, flexible, and down to earth. It’s awesome.

Workouts:

Monday: Max Rounds in 20 Minutes: 2 Bar Muscle-Ups, 4 Alt. Pistols, 8 2KB Clean and Jerks 53/35, DB’s are cool, just not as cool.

Tuesday: Hang Squat Clean for Max 3

Wednesday: 5 Rounds Each for Time: 300m Row, 12 Push Presses 155/105, rest 3 minutes

Thursday: Max Rounds in 15 Minutes of: 36 Stationary “MB Hug” Lunges 20/14, 12 Burpees, 36 Hollow Rocks

Friday: Yeti: For Time: 25 Pull-Ups, 10 Muscle-Ups, 1.5 mile Run, 10 Muscle-Ups, 25 Pull-Ups

Saturday: Buddy Buddy Deadlifts 135/95, 185/135, 225/165, 275/195, 315/225

You guys are awesome! Chad is a huge workout, and you guys smashed it! You didn’t seem too blown up sore, no one had issues during the workout (emotional or otherwise!) y’all just came, stepped it out like champions, and then went on about your day. WOW. So you can hike 🙂

Looking ahead: we’ve got about 100 days until the new year. How do you want to finish this year? I’ve certainly got my short list of goals, and I sincerely hope you have yours too. Here’s to making the changes you need to see the progress you want, and also to continuing to do the things that are serving you well!

Rock it.

Workouts:

Monday: Sumo DL High Pull 1 RM

Tuesday: Max Rounds in 15 Minutes of: 10 Power Snatch 95/65, 10 Toes to Bar, 40 Double Unders

Wednesday: 50/40/30/20/10 For Time of: Hang Power Clean 75/55, Push Press 75/55

Thursday: 3 Rounds: 2 Minutes Plank, 2 Minutes C2 Bike, 2 Minutes Ski, 2 Minutes Row, 200m-ish Bag Carry (distance should take around 2:00 Minutes, no need to be exacting here), Rest 2 Minutes

Friday: For Time: Accumulate 3 minutes in an L-Sit. Each time you break, 40 Air Squats

Saturday: Buddy Buddy Snatch Mayhem: Start with an empty bar. Each buddy does three full snatches. Then add 5lbs (2.5’s), each buddy does 3 reps. Then add 5 (take off 2.5’s add 5’s), each buddy does 3. How far can you get?