Upcoming Events:
Bring A Friend - October 24th 8am or 9:30am
Friday Fright Night - Halloween Party - October 30th 5:30pm
On-Ramp - November 2nd 6:00am or 6:00pm
In-House Competition - November 14th - SIGN UP HERE
Skill:
Burgener Warm up for Clean then:
3x5 - Power Clean @light to moderate weight (155/105)
Strength:
Deadlift
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x2@85%
1x1+AMRAP@95%ww
WOD:
For Time:
3 Rounds
35 Double Unders / 70 Singles
10 Deadlifts @50-60% / 1-2 UB Rds (225/155)
--
400m Run
--
3 Rounds
35 Double Unders / 70 Singles
10 Power Cleans @40-50% / 2-3 UB Rds (135/95)
Accessory Work:
3RFT:
10 Lateral Burpees over DB
10 (5R/L) 1-Arm DB Snatch (50/35)
**REST 1 min after each Round**