Warm Up: 5 Min Limit 2 Rounds 15 Unloaded Barbell Pendlay Rows 15 Front Squats 10 Wall Balls Mobility & Set Up: 10 mins Ankle Mobility Roll Calf and Anterior Tibialis (front of shin) Static Calf Stretch Strength: 10 Mins 10 Min EMOM Odd: 2-4 Front Squats w/ pause Even: 7-12 Pull Ups – Hardest

We are half way through the Nutrition Challenge! Stay strong Hooligans. Here is a great recipe compliments of Mic Chehade of the 5:30 a.m group. Warm Up:  5 Mins 2 Rounds: 10 Alternating DB Snatch 8 / arm single arm db press 8 Burpees to 6″ target pull up bar Mobility: During Strength Static OH Squats,

October 2017 Athlete of the Month

Don’t forget to place your orders at the check in desk for this years Halloween Shirts Partner Metcon: 100 Cal Row/Bike 100 Wallballs (20/14) 100 Pull Ups 50 Cal Row/Bike 50 Wallballs (20/14) 50 Hand Release Push Ups *Split Reps as needed with your partner. 1 Athlete works at a time.*

Saturday October 14th we’ll be doing our annual haunted corn maze outing to Fritzler’s. Check out their website for more information. http://www.fritzlermaze.com/ Warm Up: 5 Mins Split into teams https://instagram.com/p/BZmMMFJAPpg/ Mobility & Set Up: 10 Mins Roll Anterior Shoulder 2 x 10 Banded Reverse Fly Roll Posterior Shoulder Strength: 10 Min 10 Min EMOM Odd:

Congratulations to these 3 ladies, Annie, Cassandra and Marie for placing 5th out of 156 teams at last weekends Girls Gone Rx competition! Way to represent DNR, Hooligans! Warm Up: 5 Mins 2 Rounds 10 KB Sumo Deadlift High Pulls 10 KB Swings 10 Hand Release Push Ups Strength / Technique: 20 Mins Olympic Deadlifts