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A. Power Clean, build up to a heavy single

B. 10,9,8,7,6,5,4,3,2,1 reps of:
Handstand Push-up
Russian KB Swing, heavy
Box Jump, tall

Happy Birthday, Mike!

Happy Birthday, Mike!

Open 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95/65#
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95/65#
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95/65#
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

What shall we do with a drunken sailor? (Early in the morning)…

Next Friday, October 31st is Halloween party! We are going to kick off with the kids party at 6pm, followed by the party for the rest of us after 7pm! Do you have your costume yet?

“What shall we do with a drunken sailor? (Early in the morning)
for time:
4 rope climbs, 15 ft
40 cal row
3 rope climbs
30 cal row
2 rope climbs
20 cal row
1 rope climb
10 cal row

Barbels for Boobs - The Girls!

A. Tabata Squats. Focus on virtuosity. Week 9

B. amrap in 12 mins of:
10 Clean & Jerks, 115/73 lbs
15 AbMat Sit-ups
30 Unbroken Double-unders

Barbells for Boobs!

Every 3 min for 6 rounds:
A1. Front Squat, 2 reps
A2. Single Arm KB Shoulder Press, 2 reps each hand

B. amrap in 7 min:
12 KB Goblet Squats, 32/24 kg
12 Pull-ups

Welcome Patrick to our family!

Welcome our newest member Patrick, who just recently graduated to classes with Rixa in Tumultu (FGB).

A. Bench Press 3-3-3-3-3

B. 4 rounds, for time:
15 box jumps, 24/20”
10 dumbbell push press, 40/25#s
10 burpees

Barbells for Boobs

Barbells for Boobs! Save a PAIR.

Julia with some load overhead

Barbells for Boobs is tomorrow, Sunday, at 10am. Do you LOVE boobs? Sign up and SAVE A PAIR.

… and a Pumpkin picking trip right after Barbells for Boobs! Get in touch with Julia (photo above), if you are interested.

7 rounds for time
5 snatches, 115/85#
10 burpees jump over the bar

Olga, low bar squats

Barbells for Boobs is this coming Sunday, at 10am. Do you LOVE boobs? Sign up and SAVE A PAIR.

A. medball run, 20/14#, 400m

B. amrap 20 min
medball run, 200m
wallballs, 12 reps
medball clean, 12 reps

Bill, squats!

Reminder: Tonight at 7:30pm is our Nutrition Workshop for the Challenge. For those who can’t make it tonight, there will be another session on Saturday at at 11am.

Barbells for Boobs is this coming Sunday, October 19th, at 10am. Do you LOVE boobs? Sign up and SAVE A PAIR.

A. Deadlift, find your 1RM

B. 3 rounds
box jump, 30”/24”, 10 reps
deadlift, about 75% of 1RM, 10 reps


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