October 30 – November 4, 2017

MondayTuesdayWednesdayThursdayFridaySaturday **Halloween Dress-Up Day!** 25min AMRAP: 2 Alien Crawls 10 Zombie Get-Ups 20 Frankenstein Lunges *Scream Surprise *Paranormal Activity Surprise A) *NEW BENCHMARK* Max Hollow Hold B) Back Squat 4 x 8 (10mins) C) 12min AMRAP:...

October 23 – October 28, 2017

MondayTuesdayWednesdayThursdayFridaySaturday [FAWL BRAWL PARTICIPANTS] **Be sure to come today to practice moves** A) BEAR Complex 5 x 3 (10mins) B) 15min AMRAP: 10 Burpees 20 Lying Knees to Elbows 10 Over Box Jumps Rest :45 A) Back Squat 4 x 10 (10mins) B) 14 Min...

October 16 – October 21, 2017

MondayTuesdayWednesdayThursdayFridaySaturday *Benchmark Alert* “Creed-a-thlon”: (30min cap) 1600m Row 250 Double Unders 1600m Run A) 5 x 5 Weighted/Strict Pullups (10mins) B) 15min AMRAP: 15 Single Arm DB OH Lunge (40/20) 15 Single Arm DB OH Lunge (40/20) (other...

October 9 – October 14, 2017

MondayTuesdayWednesdayThursdayFridaySaturday TABATA: (0:20-work, 0:10-rest: 8 rounds each move) Burpees Kettle Bell Swings (53/35/25) Double Unders Pushups Goblet Squats (53/35/25) A. 7 Min EMOM: 7 Back Squats at 60% of 1 RM B. 16 Min AMRAP: 5 HSPU 10 Pistols 15...