1. BBQ Exchange Lunch and Corn Maze this Sunday! RSVP Here
2. Please take 5-10 minutes to complete our survey at the link here so we can continue to improve your experience in the gym: Survey
Thanks in advance!
SKILL/STRENGTH
3 Sets:
- A1: L-Seated Dumbbell Press x 10
- A2: Handstand Hold (belly to wall) x 30-60 seconds
- A3: Band Pull Apart (red band) x 10-20
Notes: Movements are supersets. Rest about 30 seconds between movements, and 1 minute before starting subsequent set. Sub Front Leaning Rest for HS Hold (A2) if necessary.
WOD
Level 1
For Time:
- Run x 100m
- Slam Ball x 15
- Box Step Up x 15
- Run x 200m
- Slam Ball x 12
- Box Step Up x 12
- Run x 250m
- Slam Ball x 9
- Box Step Up x 9
- Run x 200m
- Slam Ball x 6
- Box Step Up x 6
- Run x 100m
Level 2
For Time:
- Run x 100m
- Deadlift (225/155) x 15
- Box Jump Over (24/20) x 15
- Run x 200m
- Deadlift x 12
- Box Jump Over x 12
- Run x 400m
- Deadlift x 9
- Box Jump Over x 9
- Run x 200m
- Deadlift x 6
- Box Jump Over x 6
- Run x 100m
ANNOUNCEMENTS
See our Facebook Events page for up-to-date info on what’s going on!
- October 16 at 12:30pm: Lunch at BBQ Exchange and Corn Maze!
- October 22 at 9am: UPLIFT final class celebration and brunch (women only)
- October 23 at 12:30pm: Yoga for recovery at the gym
- October 29: Halloween Bar Crawl
Press 20#, 30s hold, 15 pull apart
Wod 13:05 (155#, step ups, ran initially but switched to rowing because of hip)
10:40 rx
WOD- 11:33 145# DL. Otherwise rx