Thursday 11/2/17

FUNDRAISER REMINDERS: Please buy your TICKETS for this Saturday’s fundraiser if you haven’t already! All levels of experience will be able to participate in this fun Partner WOD (TBA on Friday) – so bring friends, family, etc! 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!


Warm-Up / Strength

E3MOM for 15′ for Quality:
5 Deadlifts – build each round to end at intended WOD working weight
30″ Wall-Facing Handstand Hold
100m Jog


“Day of the Dead”

3 Rounds for Time (20′ CAP):

800m Run (hill route)
8 Deadlifts (305/205)

– suggested DL weight is 65-75% of 1RM –


Foam Roll Glutes & Hamstrings

Categories: WOD

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