Costume WOD
Wear your costume to the gym today. Best costume wins a 6-pack of Nocco or Fit Aid. To enter, post a picture of your costume at the gym and tag us on Facebook or Instagram.
Endurance WOD (7:45)
The Great Pumpkin Caper
Team of 2, for time:
1 Mile pumpkin run (exchanging the “pumpkin” as often as you like)
400 pumpkin squats
200 pumpkin sit-ups
100 burpee pumpkin toss
*1 partner working at a time, switch as yours like
20# med ball for men, 14# for women
A Mid-Week Grind
– Rx –
For Time:
2k/1600 Meter Row Buy-in
50 Push-ups
50 Box Jumps (24/20)
50 Alternating Dumbbell Snatch (50/35)
For Time:
2k/1600 Meter Row Buy-in
50 Push-ups
50 Box Jumps (24/20)
50 Alternating Dumbbell Snatch (50/35)
– Intermediate –
For Time:
2k/1600 Meter Row Buy-in
40 Knee Push-ups
40 Box Jumps (24/20)
40 Alternating Dumbbell Snatch (35/25)
– Beginner –
For Time:
1600/1200 Meter Row Buy-in
30 Knee/Box Push-ups
30 Step-ups
30 Kettlebell Swings (30/20)
My Fit Foods In Today!!
Need an easy solution to dial in your nutrition? On Monday, 10/25, My Fit Foods will be at the gym from 4:30-6:30pm to give out samples and talk about how they can help you meet your goals. Even if you’re not working out that evening, please feel free to swing by the gym.
Coach Shaun & Steph have been eating their meals over the past 6 weeks and have had tremendous results. Meal prep, measuring macros, etc. can be really challenging and time-consuming. My Fit Foods has an easy, affordable solution to help you reach your goals – gain muscle, feel better, lose fat, & eat to perform.
211026
– RX –
3 Rounds For Time:
800m Run
50 Deadlifts (95/65#)
3 Rounds For Time:
800m Run
50 Deadlifts (95/65#)
– INTERMEDIATE –
3 Rounds For Time:
800m Run
50 Deadlifts (75/55#)
– BEGINNER –
3 Rounds For Time:
600m Run
25 Deadlifts (75/55#)
My Fit Foods on Monday!!
Need an easy solution to dial in your nutrition? On Monday, 10/25, My Fit Foods will be at the gym from 4:30-6:30pm to give out samples and talk about how they can help you meet your goals. Even if you’re not working out that evening, please feel free to swing by the gym.
Coach Shaun & Steph have been eating their meals over the past 6 weeks and have had tremendous results. Meal prep, measuring macros, etc. can be really challenging and time-consuming. My Fit Foods has an easy, affordable solution to help you reach your goals – gain muscle, feel better, lose fat, & eat to perform.
Lift Move Work
– RX –
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00
From 6:00-10:00
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00-20:00
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Press (Left) (50/35#)
8 Single-Arm DB Push Press (Right)
8 Later DB Burpees
– INTERMEDIATE –
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00
From 6:00-10:00
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00-20:00
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Press (Left) (50/35#)
6 Single-Arm DB Push Press (Right)
6 Later DB Burpees
– BEGINNER –
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00
From 6:00-10:00
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00-20:00
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Press (Left) (35/20#)
5 Single-Arm DB Push Press (Right)
5 Later DB Burpees
4xFGB – Step, Swing, Sit, Row
4 Rounds for Reps:
Minute 1 – Weighted Box Step-ups (50/35 KB)
Minute 2 – Kettlebell Swings
Minute 3 – V-ups
Minute 4 – Calorie Row
Minute 5 – Rest
Minute 1 – Weighted Box Step-ups (50/35 KB)
Minute 2 – Kettlebell Swings
Minute 3 – V-ups
Minute 4 – Calorie Row
Minute 5 – Rest
– Intermediate –
35/25lb kb
– Beginner –
Bodyweight Step-ups
KBS @30/20
Sit-ups
2×10:00 Friday
2 Rounds, 10:00 Clock:
800 Meter Run Buy-in
800 Meter Run Buy-in
AMRAP w/Remaining Time of:
15 Wall Balls
10 Power Snatch (115/85)
10 Kick Sits
*Rest 3:00 between rounds, score rounds separately
How can I get any toes-to-bar?
– RX –
For Time:
60 Toes-to-Bars
– Starting at 0:00, perform 12 burpees at the start of each minute
For Time:
60 Toes-to-Bars
– Starting at 0:00, perform 12 burpees at the start of each minute
– Time Cap = 12:00
– INTERMEDIATE –
For Time:
60 Toes-to-Bars
Starting at 0:00, perform 8 burpees at the start of each minute
– BEGINNER –
For Time:
60 Sit-ups
Starting at 0:00, perform 7 burpees at the start of each minute