Blog Week of 10-14-2024

Quote of the Week 10-14-2024

“What progress have I made? I have begun to be a friend to myself.”

NEWS

Welcome back friends! Let’s nail down this year’s WODOWEEN. No sign up or registration is needed, just show up Saturday, 10/19 for a 10am start. We will be running this like a partner Monster Mash, but you can choose to hit it with a partner or alone. The only judging done this day will be on best costume which, of course, will win prizes for first, second, and third place. Bring whoever you want to share this with- friends and family are welcome. We will still have our annual t-shirt on sale for $20 and all funds will go towards our expansion project. I am really looking forward to a fun day with you all!

PROGRAMMING

Dealing with two hero WODs and pause 10s this week should be killer. Columbus Day we have a 9am only and we are hitting an awesome hero workout- “Wood”. Thursday another hero, “JT” which will have your pushing muscles completely taxed. Drink a glass of water and breathe because this week is going to be a big one. 

HERE WE GO!

Monday

9AM ONLY

Metcon

“Columbus Day Wood”

5 Rounds

400m Run

10 Burpee Box Jumps

10 SDHP (95#/65#)

10 Thrusters

Rest 1 Minute

Tuesday

Strength

DB Bench Press

10-10-10

2 Second Pause

Metcon

9-15-21

T2B

Devils Press (CC)

DB Sit-ups

KBS

Wednesday

Strength

Back Squat

10-10-10

2 Second Pause

Metcon

4 Rounds

40 Doubles

15 OHS (CC) 

Thursday

Strength

Strict Press

10-10-10

2 Second Pause

Metcon

“JT”

21-15-9

HSPU

Ring Dips

Push-ups

Friday

Strength

DB Row

10-10-10

2 Second Pause

Metcon

21-15-9

Cal Row

Burpee- C2B Pull-ups