Friday, Oct 14

“Duty makes us do things well, but love makes us do them beautifully.” - Phillip brooks

Gym Happenings

Handstand Clinic!!!

Today, Friday, Oct 14th at 5:30pm local Acro coach Micah Ellinger will be taking us through a handstand masterclass. This is a great opportunity so don’t pass it up!

Strength

With a continuously running clock perform:

1 Bench Press,  in the first 1 min

2 Bench Press, in the second 1 min

3 Bench Press, in the third 1 min

Continue this for as long as you are able.

Athlete Instructions

(Rx) Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.

(Rx) Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.

WOD

"Desire”

As many reps as possible in 5 mins of:

BurpeeBox Jump Over, 24/20 in

XT

Every 2 mins for 16 mins: Deadlift

3 Deadlifts, 85% 1RM