ANNOUNCEMENTS!!

WE ARE STARTING OUR NEW ENTRY PROTOCOL TOMORROW!
You will:
1) ALWAYS come through the front door.
2) Sanitize your hands immediately (it will be on the fridge inside the door).
3) Temp yourself - MUST be under 99 degrees!
4) Check into class on ipad.
5) Set your stuff down in a cubby or locker.

Breadfest WAS SUCH A BLAST! Thanks for all who came “bready” for fun and pushed outside their comfort zone! Paul Hollywood approves!
Sorry about the lack of WODBlog last week…we purchased our domain name again and it messed with the system! BUT we’re back on track!

YOGA CLASS is now officially up to 12 people per class and is officially the only thing we’re hosting on TUESDAYS @ 6:30PM!
Our Squatsville Sluggers softball team are playing for the play-offs this week! Send us positive vibes!
PUMPKIN SMASH WOD is on the Saturday of Halloween! Get your pumpkin now, it’s BYOP!

MONDAY
(GOAL = Round of 12)
Olympic lifting work to start the week! We’ve scheduled plenty of time for the strength complex and then hopefully get some more of ya’ll on those ring dips with kipping or less bands!
Strength Work
E2M14M
”Clean Complex”
Power Clean - Squat Clean - Hang Squat Clean

WOD - AMRAP 6:
3 - 6 - 9 - 12 - 15…
Ring Dips
Hang Power Cleans (@ 75% of Complex)

TUESDAY
(GOAL = Under 12 minutes / CAP @ 16 minutes)
This is our last prep workout for next week’s FYF in-house Hero WOD called “Lunchbox”.
FOR TIME
8 Rounds
4 Handstand Push Ups
10 KB Swings
24 Double Unders (48 Singles)

WEDNESDAY
(GOAL = 45 Reps)
Score will be the lowest scoring amount per each movement added together. I would like to see about 15 reps in the squats and lunges, 10 in the V-Ups, and 5 in the chin-ups. IF you want to work on vested stuff, this is going to be an A vested option.
:30 Work/:30 Rest x 5 of each
Squats
Chin Ups
Jump Lunges
V-Ups

THURSDAY
(GOAL = 3 Rounds)
Another oly day! This will be a quick prep and then plenty of time to get into this WOD!
AMRAP 15:
45 Calorie BUY-IN
Then… in remaining time…
7 Snatches 135/95
7 Overhead Squats 135/95

FRIDAY
OOOOOH FIT FAM! We’ve been prepping for this workout for weeks now and you ARE READY! This is a fun 2 part day and you get to pick which one you do first! Tons of you have a score for this in the system so let’s kick butt for some PRs today!
TODAY IS THE JONESTOWN GET DOWN!!!

”Jonestown Sprint”
FOR TIME
20 Push Press 75/55
20 Burpee Pull Ups
10 Push Press
10 Burpee Pull Ups

”Jonestown Crawl”
3 Rounds
10 Deadlifts @ 115% BW
25 Box Jumps

201018 - Week Preview