Our Annual Halloween Workout is Just Around the Corner! Keep Your Calendars Open For Saturday October 21st.

Warm Up: 5 Min Limit
2 Rounds
10 Goblet Squats
10 Broad Jumps
200 M Row

Mobility & Set Up: During Strength
Glute / Hamstring Roll on box lax ball
Hip Flexor Roll w/ KB

Strength: 10 Mins
10 Min EMOM
Odd: 2-4 Front Squats w/ pause
Even: 7-12 Pull Ups – Hardest Variation Possible

Metcon: 15 Min Cap
Buy In: 10 Cleans (185/135 or ~70%) or 20 Cleans (135/95 or ~50%)
Then 3 Rounds For Time:
10 DL (135/95)
7 Hang Power Cleans (135/95)
10 Burpee Bar Overs

Elite Competition Class
1) Bench Press
4×5
Shoot For Heaviest Load Every Round – Not Increasing unless necessary

2) Metcon:
For Time:
500 M Row
20 Thrusters (95/65)
500 M Row
15 Thrusters (95/65)
500 M Row
10 Thrusters (95/65)