bos
Open Gym

10 – Noon

Come work on strength, skills, or make-up a WOD you missed during the week. We hope to see you there!

ANNOUNCEMENTS:
*Our “Clean Eating” Nutrition Challenge begins October 1st and ends the day before Thanksgiving. Sign up on the white board at the box.
*On Thursday, Sept. 25th @ 7pm, Coach Hillary will be hosting an informational nutrition challenge meeting. We will assign teams and go over all the challenge rules. We will also have the farmers from Primal Pastures there to give a brief presentation. You won’t want to miss it!

 

winner
Team WOD:

*Teams of 2

3 rounds:

800m run together
10 rope climbs
20 thrusters (125/85)
30 box jumps (24/20)
40 burpees
50 abmat sit ups

*Split reps evenly
*One partner works while the other rests

ANNOUNCEMENTS:

*There will be supervision in the Kids’ Room today from 9-10am.

*Our “Clean Eating” Nutrition Challenge begins October 1st and ends the day before Thanksgiving. Sign up on the white board at the box.
*On Thursday, Sept. 25th @ 7pm, Coach Hillary will be hosting an informational nutrition challenge meeting. We will assign teams and go over all the challenge rules. We will also have the farmers from Primal Pastures there to give a brief presentation. You won’t want to miss it!

 

pull
Strength:

Front Squat
5 @ 65%
5 @ 75%
3 @ 85%
AMRAP @ 95% of 1RM

WOD:

10 rounds
5 HSPU
10 Pull-ups
15 Squats

ANNOUNCEMENTS:

*The T-Shirt, Tank & Sweatshirt order form is on the front counter. Orders must be placed by next Tuesday.

*Our “Clean Eating” Nutrition Challenge begins October 1st and ends the day before Thanksgiving. Sign up on the white board at the box.
*On Thursday, Sept. 25th @ 7pm, Coach Hillary will be hosting an informational nutrition challenge meeting. We will assign teams and go over all the challenge rules. We will also have the farmers from Primal Pastures there to give a brief presentation. You won’t want to miss it!

 

row
Strength:

Deadlift
5 @ 65%
5 @ 75%
3 @ 85%
AMRAP @ 95% of 1RM

WOD:

20 min EMOM
Even minute: Row 10 Calories
Odd minute: 5 Power cleans (155/105)

ANNOUNCEMENTS:

*There will be supervision in the Kids’ Room today from 4-5pm.

*Our “Clean Eating” Nutrition Challenge begins October 1st and ends the day before Thanksgiving. Sign up on the white board at the box.
*On Thursday, Sept. 25th @ 7pm, Coach Hillary will be hosting an informational nutrition challenge meeting. We will assign teams and go over all the challenge rules. We will also have the farmers from Primal Pastures there to give a brief presentation. You won’t want to miss it!

 

thruster
Strength:

Back Squat
5 @ 65%
5 @ 75%
3 @ 85%
AMRAP @ 95% of 1RM

WOD:

15 Min AMRAP
5 Thrusters (135/95)
200m run
1 Rope climb

ANNOUNCEMENTS:

*There will be supervision in the Kids’ Room today from 4-5pm.

*T-Shirt/Tank/Sweatshirt order forms are on the front counter.

*Our “Clean Eating” Nutrition Challenge begins October 1st and ends the day before Thanksgiving. Sign up on the white board at the box.
*On Thursday, Sept. 25th @ 7pm, Coach Hillary will be hosting an informational nutrition challenge meeting. We will assign teams and go over all the challenge rules. We will also have the farmers from Primal Pastures there to give a brief presentation. You won’t want to miss it!

 

ben
Strength:

Back Squat
5 @ 65%
5 @ 75%
3 @ 85%
AMRAP @ 95% of 1RM

WOD:

7 rounds
400m row
10 burpees
10 T2B

*30 minute time cap

ANNOUNCEMENTS:
*Our “Clean Eating” Nutrition Challenge begins October 1st and ends the day before Thanksgiving. Sign up on the white board at the box.
*On Thursday, Sept. 25th @ 7pm, Coach Hillary will be hosting an informational nutrition challenge meeting. We will assign teams and go over all the challenge rules. We will also have the farmers from Primal Pastures there to give a brief presentation. You won’t want to miss it!

 

debbie
Strength:

Shoulder Press
5 @ 65%
5 @ 75%
3 @ 85%
AMRAP @ 95% of 1RM

WOD:

“Grace”
30 clean and jerks (135/95)

ANNOUNCEMENTS:
*Our “Clean Eating” Nutrition Challenge begins October 1st and ends the day before Thanksgiving. Sign up on the white board at the box.
*On Thursday, Sept. 25th @ 7pm, Coach Hillary will be hosting an informational nutrition challenge meeting. We will assign teams and go over all the challenge rules. We will also have the farmers from Primal Pastures there to give a brief presentation. You won’t want to miss it!

 

meagan

Open Gym

10 – Noon

Come work on strength, skills, or make-up a WOD that you missed during the week. We hope to see you there!