Friday, September 29, 2017

Thursday, September 28, 2017
September 27, 2017
Saturday, September 30, 2017
September 29, 2017

Friday, September 29, 2017

Announcements!

New October “16 Club” ~ starting next week!
Be ready… 4 WODs per week or more! You can do it!
If you make the 4 WODs per week this month please check the
September “16 Club” List on the table (coming soon) to be sure we have your name,
and… RSVP for the pot luck at Tammi Lowe’s house!
Saturday, October 7th at 6:30 PM ←save the date!

The Battle for the Booty standards are up!
We are excited to be hosting this competition at our box for our members!
The Event will be held on Saturday, October 14th ~ 8:30 – 4:00
Last year’s competition was a great success and we hope to have even more of our members take advantage of this fun Saturday with lots of friends!!!
Take a look at the standards and choose the level that is best suited for you…
then sign up in RhinoFit under your level. Participants will be competing against others in the same level.
The Deadline to sign up is Saturday, October 7th!
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Warm-up:
Jump Rope ~ 3 sets of 20 
HQ Warm-up ~ 10 reps each!
Box Shoulder Stretches ~ 3 x :30 seconds
30 Calf Stretches – athletes choice
10 Prone Scorpion
10 Supine Scorpion
Foam Roll

Skill:
The Overhead Squat

WOD:
AMRAP in 15 minutes:
50 Double-unders
10 Overhead Squats 65/95#

scale to 100 singles…

Post-WOD:
400 meter recovery walk with pinch grip carry
Calf on a kettlebell
“Y” Stretch
Foam Roll

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