Thursday, October 7

Member Survey HERE: Please complete before Monday. Thanks!

Reminder: We’re closed Saturday for Beer City Beatdown.

We’re excited to announce Mute Sports is coming on Monday, November 9 to restock our jump rope collection and lead a jump rope clinic in our classes. Help us promote! FB Event Page here.

PF Member Micah Pulleyn is helping organize volunteers for an exciting event designed to promote diversity in the Outdoor industry. The link to learn more about the event is HERE. The volunteer sign-up link is HERE.

Rebuild: 5:30p (programming below)

Skill:

Clean and Jerk

Strength:

2 Clean & Jerks, 85% 1RM Every 1:30 for 6 mins.

1.1, rest 5-10 secs between singles

WOD:

For time:

40/30 Assault Bike Calories

20 Power Cleans, 135/95 lbs

40 Box Jump Overs, 24/20 in

Rebuild:

A)

Every 1:30 for 18 mins, alternating between:

14-16 Dumbbell Death Marches @3011

12 Single Leg Hip Extensions (6/each) @2111

Hollow Body Hold, 1 min

12 Seated Dumbbell Press @2111

B)

3 rounds for quality of:

10 Tempo Push-ups @31X1

20 Banded Tricep Extensions

20 Alt DB Curls @31X1