Nine YardsSave the Dates! 👻 Halloween Throwdown! 🧛♀️🧛♂️ Saturday – Oct 27 – 10:00am Kids & Parents Halloween WOD! 🧟♂️🧟♀️ Sunday – Oct 28 – 12:15pm Start planning your costumes now! 💀 The Halloween Throwdown is not a competition and everyone is welcome! We’ll get started at 10:00am. Dressing up is not required but that’s
Surf and TurfStrength Midline EMOM x 10 minutes Odd: 5 Deadlifts* Even: 30-40 second Plank Hold *start Deadlifts at 40-50% and build if/as desired to not more than 85%. WOD Surf and Turf 70/50 Calorie Row 50 Abmat Sit-ups 30 Dumbbell Power Cleans (50’s/35’s) 50 Abmat Sit-ups 70/50 Calorie Row *one head of each DB
ElevateStrength Hang Squat Snatch Build to a Heavy set of 3 Reps WOD Elevate 3 Rounds 60 Double Unders 15 Lateral Burpees over Bar 21 Hang Squat Snatches (75/55) Extra Body Armour 5 Supersets 6 Tempo Chest to Bar Pull-ups 9 Tempo Dumbbell Bench Press *5 second negative/lowering phase. *Build to a heavy
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