NEWS

THIS Saturday, October 30th, grab a buddy and get ready to throwdown! We’ll be hosting two (accessible to all) partner workouts AND a best team costume contest! The workouts will get started at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style). There will be one class at 7:00a for anyone who isn’t able to participate at 9:00a… and everyone is welcome to join us at the social!

WOD

Deadlift + Mini Team Tire Flip

METCON

STRENGTH
10-5-3-5-10

FOR TIME
Flip a tire 200m

MASTERS

STRENGTH
10-5-3-5-10
FOR TIME
Flip a tire 200m

MOVE

STRENGTH
10-5-3-5-10
FOR TIME
Flip a tire 200m

WOD GUIDANCE & GOALS
HEAVY DAY!! The goal for the deadlift ladder is to increase your weight leading up to the set of 3 reps, then match the weight you did for the first set of 5 reps, then match the weight you did for the first set of 10 reps. Target 65-80-90% of your 1 rep max for the sets.

For the team tire flip, the class will be divided into two teams. Each member will flip the tire 5 times then run 200 meters to catch up with the tire, and flip it again until the team has flipped the tire 200 meters. Target 12 minutes.

Post Weights to Comments.

HOME WOD

10 x 100m on the :60

ENDURANCE

Rest