Wednesday, October 4, 2017

Tuesday, October 3, 2017
October 2, 2017
Thursday, October 5, 2017
October 4, 2017

Wednesday, October 4, 2017

Announcements!

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 Tammi Lowe’s house!
Saturday, October 7th at 6:30 PM ←save the date! *****************************************************

Warm-up:
HQ
Dynamic Supine Scorpion
Foam Roll

Skill:
The Deadlift
Warm-up from empty bar to your starting weight…

WOD:
With a 20 minute running clock:
Deadlift 1-1-1-1-1-1-1

Followed by:
AMRAP in 5 minutes:
3 Power Cleans 95/135#
3 Burpees over Bar

Recovery/Stretching:
Banded Hamstring Stretches
Foam Roll

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