Monday, Oct 17

“Freedom is not worth having if it does not include the freedom to make mistakes.”

—Gandhi

Gym Happenings

New Class Alert! Every Sunday at 930, Coach Kay will be hosting a workout open to anyone who identifies as a woman. This class will be abbreviated (only 45min) and will feature a classic benchmark workout named after a woman. All skill levels are welcome at this supportive, empowering class! Bring a friend! Starting on Oct. 23rd.

WOD

4 rounds, 7 mins each, for max reps of:

Run, 2 Post Runs (start each post run rep with hand on the building)

15 Burpee Box Jump Overs, 24/20 in

24/18 Assault Bike Cals

max reps in remaining time: Rope Climbs (rope lowers)

Rest 3 mins

XT - A

5x5 Overhead Squat (on rack)

XT - B

3x5 Shoulder Press 

3x5 Push Press

2x5 Push Jerk