EVENT: 2025 Halloween Partner Throwdown
Saturday, November 1
8:30-10a
Sign Up at Front Desk
WOD – Fri, Oct 17
WOD – Fri, Oct 17
STRENGTH
Front Squat (GOALS + GUIDANCE: Complete the front squats at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four reps, and try to sneak in one extra rep. Record your final weight, and in notes record your final rep count on […]
WOD – Thu, Oct 16
WOD – Thu, Oct 16
INTERVALS
“Thx CF” (AMRAP – Rounds)
EMOM 15
1 Wall Walk
3 Deadlifts
5 Toes to Bar
MCx: 185/135
MAx: modified ww, 135/95, knee or pike up
MVx: 10 plank taps, 95/65, v-up or leg lift
GOALS + GUIDANCE: You will complete ALL 3 movements in one minute. One wall walk will take :05-:10, the three deadlifts :03-:06, and […]
WOD – Wed, Oct 15
WOD – Wed, Oct 15
STRENGTH
Bench Press (GOALS + GUIDANCE: Start your first working set of 10 at 65% of your 1 rep max, and build in weight for the remaining two sets)
CONDITIONING
“Try That” (AMRAP – Rounds and Reps)
AMRAP 9
12/9 Calorie Bike
15 KB Swings
18 Step Ups, […]
WOD – Tue, Oct 14
WOD – Tue, Oct 14
STRENGTH
Romanian Deadlift (RDL) (GOALS + GUIDANCE: Take the barbell from the rack and start your first working set of 10 at 65% of your 1 rep max, and build in weight for the remaining two sets. )
CONDITIONING
“I’m a Fan” (Time)
10 Rounds
2 […]