Sign up for the gymnastics seminar with Chris G on October 20!
STRENGTH
Deadlift, 6-6-6-6, 20X0 Tempo, rest 90 seconds to 2 minutes between sets
WOD
Level 1
10-8-6-4-2 Reps for Time of:
- Ring Row
- Burpee
- Wall Ball to 9′ Target (14/10)
Level 2
10-9-8-7-6-5-4-3-2-1 Reps for Time of:
- Pull-up
- Burpee to 8″ Target
- Wall Ball to 10′ Target (20/14)
Announcements
Gymnastics Seminar with Chris G! October 20 (Sunday), 9-Noon
Want to finally get that first muscle up or learn some great drills for how to get there? Sign up for the gymnastics workshop with Chris Garay (“Handstands, Rings, and Pistols”)! RSVP on the Facebook Event and use our TicketLeap link to register today!
Yoga
Mark your calendars, because we will be hosting a Yoga class on November 3 (Sunday) at 2pm! Free for members and $5 for non-members if you want to bring a friend or two! Stay tuned for more details.
Paintball!
We’re playing paintball on October 27 (Sunday) at ZwackerZ Paintball! Anyone can join in on the fun, especially if you’ve never played before! There’s a sign-up sheet next to the chalkboard in the gym, and you can also RSVP to the Facebook Event.
DL: 185
WOD: 11:25
DL: 225
WOD: 8:44
C’ville Burn
5 rnds, 45 sec work/ 15 sec rest (1 min rest between rnds)
Sandbag Step ups (34#@20″)
Wall Balls (rnds 1&2 @ 14#, 3,4&5@12#
Slam Ball @20#
Total: 257
DL: 165#
WOD: 14:15 (banded pull-ups, rest rx)
DL: up to 225
WOD: 12:57
DL: single leg @ 99#
WOD: 8:46- sub 25# slam ball for wall ball
DL: 225,245,265,275
WOD: 9:00 rx
225#
9:26 rx
185, 225, 245, 265
WOD: 10:51 rx
DL: 134 KG (set of 5)
WOD: 8:12 Rx’d
DL- 155#
WOD- 11 something but lost count…12# wb
DL: 185, 205, 225, 225
WOD: 9:27 rx
DL: 155#
12:25 rx
DL: 155,175,195,195
WOD: 12:18rx
DL 185-225
WOD 12:34 rx
DL: 95
WOD: ~12:00
DL: 135, 145, 155, 165
WOD: 7:07 (Level 1 reps, but Level 2 movements [except, let’s be honest, my WB was not getting to 10 feet 😛 ])
9:25
6:55 rx