Thursday, October 5, 2017

Wednesday, October 4, 2017
October 3, 2017
Friday, October 6, 2017
October 5, 2017

Thursday, October 5, 2017

Announcements!

Saturday 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!
Saturday, October 7th at 6:30 PM
*****************************************************
HAPPY BIRTHDAY LIZ CLARK!!!

Warm-up:
Run 200 meters
30 Dynamic calf stretches
:30 Bar Hang
10 squats

10 push-ups
1 Rope Climb

10 Dynamic Supine Scorpion
10 Dynamic Prone Scorpion
Foam Roll

Skills:
The Handstand Push-up
Box Push-ups
The Incline Push-up

WOD:

“Moore” ~ A Hero WOD
AMRAP in 20 minutes:
1 Rope Climb
400 Meter Run
Max rep (unbroken) Handstand push-ups

Post total number of Handstand Push-ups.
Post total HSPU completed in each round to “Notes” in SugarWOD

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

 Last on: 9/2/16, 1/27/15, 2/19/13

Recovery/Stretching:
3-way shoulder on the rig
Calf stretches
Foam Roll

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