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Wednesday 10/26/16

Get your costume on – 6th Annual Halloween Costume Contest goes down on Monday. Come to any class dressed up. Get your mugshot and get votes. Winner takes all….$100 off your November membership. WHAAAAAT????

Dynamic Athletic Movement

10 Minutes – Animal Locomotion – free flow
Work on transitioning from one pattern to another seamlessly. Start slowly and increase speed as you get more comfortable switching back and forth between the various animals. Feel free to work in other crawling patterns you have experience with–spider, crab, dragon, etc.


Levels 3/4

Take 15 Minutes to work up to a heavy single Back Squat.
Then 6 Minutes E2MOM
3 Squats at 85-90% of today’s heavy single (do NOT use new 1RM)

Level 2

3 Back Squat at 85% (Or add 5-10# to last time)
Rest 30 seconds
30-45 second Push-up Position Plank

Levels 0/1

5 Kettlebell Squats (Goblet or Double KB)
Rest 30 seconds
30 second Push-up Position Plank
Rest 60 seconds



5x not for time
20yd Sled Push
5 High Box Jumps
AMRAP Unbroken Pull-ups

L3/4 – 5 plates/4 plates, 30/24″ box
L2 – 4 plates/3 plates, band pull-ups
L0/1 – 3 plates/2 plates, 20 ring rows or AMRAP band pull-ups