Show up to one of the Saturday AM classes dressed up in your most creative Halloween costume and vote for a winner. 

Best Dressed in each class will win a $50 gift card !

 

Saturday Classes: 7am | 10am

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JANUARY 13

MACHO MAN V2

3 Power Cleans
3 Front Squats
3 Push Jerks

-Build in weight until technical failure
-Complex must be completed unbroken
-Rest 2-3 minutes between sets

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On the Minute x 10:

3 Power Cleans

3 Front Squats

3 Push Jerks

Score: Load

JANUARY 14

REGIONAL MANAGER

Weighted Strict Pull-up for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

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10 Rounds For Time: 
12/10 Cals on Bike
10 Toes to Bar

Time Cap: 18 Minutes

JANUARY 15

OIL & WATER

3 Rounds x AMRAP 5:
30/24 Calorie Row

15 Burpees
30 Wallballs (20/14)

15 Burpees

* Rest 5 Minutes Between Rounds

* Pick-up Where You Left Off

JANUARY 16

UNHINGED

For Time: 
21-15-9 Deadlifts (225/155) 
42-30-18 Box Jumps (24"/20") 
63-45-27 AbMat Sit-ups 

Time Cap: 18 Minutes

JANUARY 17

TROPHIES

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

-Build In Weight To Technical Failure 
-Aim for ~75-80% 
-Rest 2-3 Minutes Between Sets

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AMRAP 15:

Max Unbroken Strict Chest to Bar Pull-ups

4 Shuttle Runs
Max Unbroken Strict Handstand Push-Ups
4 Shuttle Runs

JANUARY 18

COMMUNITY WOD

JANUARY 19

HOLY COW

For Time: 
800 Meter Run, 400 Meter Farmers Carry 
600 Meter Run, 300 Meter Farmers Carry 
400 Meter Run, 200 Meter Farmers Carry 
200 Meter Run, 100 Meter Farmers Carry

Dumbbells: (50/35)'s 

KG | 22.5/15

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SUNDAY RUNDAY

Run 2-3 miles