It’s spirit week!!! Do you have your outfits ready!? Most spirited this week & best costume this Saturday will win a prize!!!
It’s also the final week of our 8 week Fall 4 Fitness Nutrition Challenge!! Everyone has been doing a killer job and the results have been amazing! We can’t wait to announce a winner!
Alright, let’s have some fun and make it a great week! Here’s your look ahead…
Monday – Back Squat day! 3, 3, 2, 2, 1, 1. Then a killer 10 min WOD of wallballs, bar facing burpees, overhead squats & either chest 2 bar pull-ups or bar muscle ups!
Tuesday – All the metcons today…4 different 4 minute AMRAPS with a little bit of everything!
Wednesday – Today we power clean! Working up to a heavy rep in 15 minutes. Then an alternating EMOM of more power cleans and rowing.
Thursday – We’ll take 15 mins and work up to a heavy push jerk. Your metcon is 4 sets of rowing and push press.
Friday – Today we deadlift superset with a some ring dips. Then you have 3 rounds of rowing, wallballs and kettlebell swings.
Saturday – Grab your best costume and your best partner! We’ll see you at 830 & 930!
Sunday Oly – Some snatch, push jerk and halting clean pull work in Oly today!
