Friday, October 6, 2017

Thursday, October 5, 2017
October 4, 2017
Saturday, October 7, 2017
October 6, 2017

Friday, October 6, 2017

Announcements!

TOMORROW is the Deadline to sign up for The Battle for the Booty! 
The Event is Saturday, October 14th ~ 8:30 – 4:00
Sign up in your category of choice in RhinoFit.
You may choose your own partner as long as he/she is in the
same level, however, your choice is subject to approval by our staff.
If you have a partner in mind let your trainer know…
Please be prepared to be flexible!
No partner, no worries. We will take care of that…

The October “16 Club” has started
4 WODs per week or more! You can do it!

If you made 4 WODs per week last month please check the
September “16 Club” list on the table to be sure we have your name,
and… RSVP for the pot luck at Tammi Lowe’s house!
Tomorrow, October 7th at 6:30 PM
*****************************************************

Warm-up:
With a running clock set at 15 minutes spend 5 minutes on each:
1. Cross-over Symmetry
2. Run 200 meters, 20 Calf Stretches, 10 Goblet Squats,
10 V-ups, 10 Hip Extensions

3. Triceps Smash, Piriformis stretch, supine scorpion, foam roll

Skill:
The Front Squat

WOD:
EMOM for 14 minutes…
Evens:
5 Front Squats @ 60%
Odds:
15 V-ups

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Death Stretch
Foam roll

Leave a Reply

Your email address will not be published. Required fields are marked *