Monday, October 2, 2017

Saturday, September 30, 2017
September 29, 2017
Tuesday, October 3, 2017
October 2, 2017

Monday, October 2, 2017

Battle for the Booty Update!

The Battle for the Booty in-house competition is EVOLVING!
To spice things up a bit, and to encourage more participation
we are making it a PARTNER COMPETITION this year!
We may add a Master’s 50+ category if there is enough interest!

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 Deadline to sign up is Saturday, October 7th!

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 Tammy Lowe’s house!
Saturday, October 7th at 6:30 PM ←save the date! 
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HAPPY BIRTHDAY OLGA!!!

Warm-up:
With a running clock set at 15 minutes spend 5 minutes on each:
1. Cross-over Symmetry
2. Row 250 meters at 26 strokes per minute, Box shoulder stretches 3 x :30 secs
3. Piriformis stretch, supine scorpion, foam roll

Skill:
The Snatch

WOD:
3 Rounds for time…
Row 500 meters
Complete 6 Snatches – adding weight each round
:30 weighted plank 15/25#

Rx weights = 85/115# at round 3

Recovery/Stretching:
Recovery row or walk
3-way shoulder on the rig
Foam roll

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