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A few reminders on our events this week, we have our clothing exchange going on this week for anyone interested. The clothes will be in size order upstairs in our lounge, please feel free to bring your stuff in and drop it off and look through to see if there is anything you like. Anything that remains at the end will be donated to charity.
Also, this Saturday, October 15th is our Barbells for Boobs event from 8 until Noon. There will be no barbell proficiency class due to the barbell for boobs event. We will start the first heat at 8:30 and run them every 30 minutes. We will be doing the WOD Helen Meets Grace partner style. You can register and donate money or raise money for breast cancer through the Barbells for Boobs Website (https://www.barbellsforboobs.org/).
Monday, October 10th
Strength/Skill:
Front Squat 3 Rep Max
Metcon:
Satan’s Whiskers
4 Rounds for time of:
10 Front Squats (185/125)
10 Pull Ups
10 Burpees
Tuesday, October 11th
Strength/Skill:
EMOTM for 8 Minutes of:
2 Power Cleans + 1 Jerk
Metcon:
6 Rounds for time of:
5 Power Clean and Jerk (135/95)
25 Doubleunders
Wednesday, October 12th
Strength/Skill:
Press 10-8-6-4-2
Superset with Strict Pull Ups 7 after every set of presses
Metcon:
10-9-8-7-6-5-4-3-2-1 Reps of:
Back Squats 185/125
Ring Dips
100 Meter Run between rounds
Thursday, October 13th
Strength/Skill:
3×15 Light Good Mornings
3×15 GHD Sit Ups
3×3 Rope climbs/skill work
Metcon:
AMRAP in 25 Minutes of:
20/15 Calories Row/Bike/Ski Erg or Sled Push 50 Meters 4/3
20 Kettlebell Swings 70/53
12 HSPUs
2 Rope Climbs
Friday, October 14th
Strength/Skill:
E2MOTM for 12 Minutes of:
3 Position snatch (hi hang, hang, floor)
Metcon:
Teams of 2 Complete:
21-15-9 Reps of:
Deadlift 225/95
OHS 135/95
*Each person completes all of the reps 21-15-9, 1 partner does 21 deadlift and the other partner does 21 deadlifts
Saturday, October 15th
Barbells for Boobs Event, 8 til noon (heats running every 30 minutes)
Helen Meets Grace Partner WOD
2 People Complete the Following:
Helen
3 Rounds for time of:
400 Meter Run (both partners run together)
21 Kettlebell Swings (53/35)
12 Pulls Ups
– then
Grace
30 Clean and Jerks for time (135/95)
Sunday, October 16th
9 AM – Free-For-All Community WOD
10 AM – Monster Mash/Open Gym