Shampoo and Conditioning: We’re doing conditioning today. Can you set a running goal and stick to it?
Example: “I’m going to stick to a 1:45 pace today.”
Try it!

How to Save a Toenail: Make sure the front end of your running shoes has an extra 3/8 to 1/2 an inch of room in the toe-bed. Save the nails!

Saturdays are for Friends! Bring a friend free to Saturday’s workout at 9:30am. Safe and fun for all levels.

Trick or Treat, Halloween is tomorrow. 

Warmup

0:00 – 6:00
Run to Sessions 2x

6:00 – 15:00
Instructor Mobility

15:00 – 25:00
Review/Practice skills for today’s conditioning.

Conditioning
25:00 – 50:00

“Franathon”
(25 minute limit)

Levels 2-4

400 yd Run
21 Thrusters
21 Pull-ups
400 yd Run
15 Thrusters
15 Pull-ups
400 yd Run
9 Thrusters
9 Pull-ups
400 yd Run
3 Thrusters
3 Pull-ups

L4 – M: 95/115/135/155 W: 65/85/95/105
L3 – M: 75/95/115/135 W: 45/55/75/85
L2 – 75/55

Level 0/1

6 Rounds AFAP
8/8 Kettlebell Thrusters
15 Ball Up Sit-ups
15 Ring Rows
200 yd Run

50:00 – 60:00
Warm down mobility flow