WOD

Today’s Workout

• AMRAP30:
  • 500m Row/Ski
    40 Russian KB Swings
    30 Push Ups
    2 Heavy Squat Cleans (Building)

Today’s Workout

Conditioning

• 5 Rounds For Time:
  • 400m Run
    15-12-9-6-3 Power Clean and Jerks (Building)

Wear a costume to workout today, and be entered in to a chance to win 20% off Novembers Membership! Don’t Forget, every Saturday is BYOFriend to any class!

Today’s Workout

• “Jerry”
  • For Time:
    • 1 Mile Run
    • 2k Row
    • 1 Mile Run

Today’s Workout

Strength

• 3-4 Rounds (Quality – 15 Min)
  • 40sec Plank
    8R/8L Alt DB Bench
    8R/8L 1-Arm Rows

Conditioning

• AMRAP12
  • 5R/5L DB Hang Snatch
    10 Pushups
    15 Situps

Today’s Workout

Strength

• Push Press 5×5 (Building)

Conditioning

• Every 3:00 x 5 Rounds
  • 20 Wall Balls
    10/7 Cal Assault Bike

Today’s Workout

Conditioning

• For Time:
  • 200m – 400m – 600m – 800m – 1000m Run
    2 – 4 – 6 – 8 – 10 Burpee Muscle Ups

After Party

• 100 Hollow Rocks

Today, beginning at 9am, will be our FosterFit Event! The 8am and 9am classes are cancelled. Please feel free to join us in a socially distanced event with good coffee, good eats, good laughs and good times- all to raise money for a good cause- Gym memberships for kids in Foster Care! We look forward to seeing you!

Today’s 7am Class Workout

• For Time:
  • 1000m Row
    20 Burpee Box Jump Overs
    20 Clean and Jerks
    20 Burpee Box Jump Overs
    1000m Run

Today’s Workout

• For Time:
  • 1500m Ski
    75 Situps

    Rest 3 Minutes

    75 Situps
    1500m Row

Today’s Workout

• AMRAP24
  • 400m Run
    12 Deadlifts
    9 Hang Cleans
    6 Front Rack Lunges
    3 Shoulder to Overhead

Today’s Workout

Strength

• Spend 20 minutes building to a Heavy Double Snatch

Conditioning

• “Isabel”
  • 30 Snatches For Time