*RESERVE YOUR SPOT TODAY’S CLASS
Every 2 Minutes On the Minute 1 Pause Front Squat (3-5 Seconds) + 1 Front Squat for 6 Sets
Then………
Black/Blue/Grey WODs
As Many Rounds As Possible in 15 Minutes of:
5 Box Jump Box Jumps (30/24) (24/20) (20/12) (12/8)
10 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
15 Hand Release Push Ups (Feet on 45# Plate, Thighs Cannot Touch Ground) (Normal Hand Release) (From Knees)
October “COOL” Board
***Make some goals for yourself for October
– Rachelle – 255# Back Squat
– Amy – 1st Handstand
– Mark Mc. – 1st Handstand
– Nicole – 1st Strict HSPU
– Jess – 1st Strict HSPU
– Annette – 1st Strict HSPU
– Fiona – 1st Strict HSPU
– Mark Ma. – 205# Thruster
– Shelley – 120# Thruster
– Jess – 1st Bar Muscle Up!
– Steve H. – 215# Hang Clean
– Alex – 1st Place Festivus Games!
– Steve H. – 150# Snatch
– Jacque – 95# Snatch
– Andrew J. – 325# Back Squat
– Jon – 225# Snatch
– Jeff E. – 200# Snatch
– Nicole – 140# Snatch
– Nicole – 165# Squat Clean
– Emily – 165# Squat Clean
– Jon – 315# Squat Clean
– Dustin – 235# Split Jerk
– Nicole – 175# Split Jerk
– Mike F. – 195# Split Jerk
– Mike H. – 145# Hang Snatch
– Jeff E. – 245# Split Jerk
– Shelley – 135# Split Jerk
– Kathleen – 150# Split Jerk
– Abby – 125# Split Jerk
– Allyson – 145# Split Jerk
– Todd T. – 255# Split Jerk
– Emily – 165# Split Jerk
– Beth – 115# Snatch
– Chris & Angie – 1st Place Fall Brawl!
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