Friday 11/3/17

Check out the WOD for Saturday’s fundraiser above! ALL levels of experience are welcome; this WOD is family-friendly! On Saturday we will go over all the movements and ways to modify or adjust the difficulty level (easier OR harder!) as needed. 

Please buy your TICKETS if you haven’t already. And remember to bring plenty of CA$H to participate in our awesome raffle — lots of really great prizes have been donated by local and national companies! 

Can’t make it on Saturday but still want to donate? You can still donate via purchasing a ticket even if you aren’t coming, and/or you can send along cash with a fellow gym friend to donate on-site or use to purchase raffle tickets for you. You don’t need to be present to win the raffle prizes! ALL proceeds from WOD tickets, raffle, and shirt sales will go to Stand Up to Cancer. 


***WEEKEND SCHEDULE: No classes on Saturday due to the fundraiser; No Yoga on Sunday due to instructor absence. Sunday Open Gym still happening, 11AM-12:30PM!***


E4MOM for 20′ — superset 5 rounds of:

Overhead Squat (from rack) x 4 reps (start at 50% of 1RM, build as desired)
120 ft. (3 lengths) HEAVY Farmer’s Carry — should be heavy enough that you need to put the weights down at least once!

Rest in remaining time


“All Aboard”

*compare to 5/17/17*

As fast as possible, for time (8′ HARD CAP):

40 Calorie Row
20 Burpees Over the Erg
20 Calorie Row
10 Burpees Over the Erg

If you do not finish, record # reps COMPLETED at the 8:00 mark (1 cal = 1 rep)

Categories: WOD

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