Miro will be coaching his final class today at 9:00 a.m as he is continuing his pursuits of becoming the supplest of all the leopards! He has been accepted at the Rolf Institute in Boulder and begins classes Monday. He is still looking for housing in Boulder, so if you know anyone in the area

  Remember today is the last day to place your orders for the Halloween Suicide SqWOD shirts Warm Up: 5 Mins 400 M Run 15 Push Press Unloaded Bar 15 Power Cleans Mobility: 10 Mins Roll Triceps Roll Posterior Shoulder Roll Traps Strength: 5 Min 5 Min EMOM 7-12 HSPU Metcon: 20 Min Cap For Time: 800

Warm Up: 5 Min 3 Rounds 30 Sec Plank 10 Cal Bike/Row Gymnastics Strength: 10 Mins 10 Min EMOM Odd: 1-8 MU or 7-12 Dips Even 10-15 V-Ups Technique / Strength: 10 Mins Split Jerks – 3×3 w/ 2 sec pause on 3rd rep (70%+) Or 10 Min Technique Metcon:  16 Min Cap 3 Rounds For Time: 30

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