Friday 11/1

Be sure to make it to the Halloween Paleo Potluck tomorrow night! Dinner @7, WOD @6.
All other classes remain the same.

There will be 2 $20 Whole Foods gift cards awarded to the best costume and the best paleo dish!
The same person can win both! Dave and myself will have the final say on winners.

Strength/Skill
Deadlift Clusters 5x3.3.3

WOD
"Liquid Cocaine"
5 RFT:
5 Clean & jerk
10 C2B pull up

Thursday 10/31

"Normal is an illusion. What is normal for the spider is chaos for the fly." -Morticia Adams

Warm Up
EMOM 10
3 pull-ups
6 push-ups
9 air squats

Active Recovery/Make Up Workout Day

A. Skillwork(10-20mins)

Handstand

Ring work

Double unders

B. Aerobic Work

Prowler push w partner

Row
Bike
Jog/Walk
Pick one and go w it!

C. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!

Wednesday 10/30

“I’m sore every single day of my life.” – Rich Froning, 3-time ‘Fittest Man on Earth’

We will start the warm up work at 2 after, so make sure you're there on time!

Warm up
EMOM 10
Odd 15 kettlebell swing
Even 15 abmat sit-ups
-Go through typical warmup and get things moving

Strength/Skill
Tall clean triple
-Work on speed under bar & stability in bottom position
-Don't go too heavy on these.

WOD
AMRAP 10
15 wall balls
30 double unders
-Set solid pace and maintain for all 10 mins

Cash out
5 mins of strict toes to bar

Tuesday 10/29

“You are what you do, not what you say you'll do.” ― C.G. Jung

Strength/Skill
Tall snatch triple

WOD
3x
3 min AMRAP
3 power snatch
3 burpee
Rest 2 mins

Lots of overhead work thus far. Don't skip out on the mobilizing!

Monday 10/28

Man has two great spiritual needs. One is for forgiveness. The other is for goodness. -Billy Graham

Strength/Skill
Back squat 7x3

WOD
3rft
Run 400m
20 pull-ups
20 overhead squats

*Don't forget about our "Paleo Potluck Halloween Party" Friday night!!!