INTRO TO BARBELL – SIGN UP, SHOW UP!!!! It’s essentially a free private lesson and a surefire pass on your level test. Just saying. It’s tomorrow at 10:30 am.

Wodapalooza Fitness Festival – Interested in a mid-season Open? Wodapalooza is just that. It runs for three weeks with three workouts announced each week only its divided into multiple divisions. Individuals start September 24th and then the team comp starts in October. Sooooo, you could do both or either. The qualifier takes you directly to Wodapalooza (no regionals) which is in Miami in January. And it’s basically a giant fitness disco. If you’re interested in participating, comment below. If there’s enough interest, we’ll set it up.

Categories:

Elite
Rx
Intermediate
Scaled
Master’s 35-39
Master’s 40-44
Master’s 45-49
Master’s 50+
Youth 10-12
Youth 13-15
Youth 16-18

Find all the Wodapalooza info here.

TSC – Shout out to everyone that has signed up for the Tactical Strength Challenge so far!!! You still can. It’s the same price, $35, it just doesn’t get you a shirt. If you end up placing, there are some pretty boss prizes up for grabs. I took 3rd two years ago and got a monster box of goodies from StrongFirst & 5.11 Tactical including a backpack, camping gear, shirts, etc. It’s worth the investment!

Warmup

Speed Ladder

Skill
Level 4
25 Weighted Pull-ups
75 Push-ups
120 second L-sit
100 Wall Balls

Level 3
20 Weighted Pull-ups
60 Pushups
100 second L-sit
75 Wall Balls

Level 2
30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1
50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls

Conditioning
“Tigers Blood”
3 Rounds For Time
Run 400 yd
10 Clean & Jerks

L4 135/95

L3 115/75

L2 Hang Power Clean 75/55

L0/1 DKB Clean & Push Press