Happy Halloween!

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it.

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience. 

Strength/Skill
3x200 run, rest twice as long as run
3x300 row, rest twice as long as row

WOD
A: 10-8-6-4-2 reps of
Deadlifts
Push Press
Ring Rows

B: 5-4-3-2-1 reps of
Deadlifts, 275/185#
Push Press 135#/95#
Strict Pull ups

*Use 1 bar. Switch weights as needed.