Don't forget about tomorrow's Halloween Workout! Costumes are mandatory!! Warm-up Choice! Skill 3 Position Clean + 1 Jerk Weightlifting 3RM Jerk Metabolic Conditioning Competitive 27-21-15-9 Wall-balls (25/11, 16/10) Burpees to a 6" Target Intermediate 21-15-9 Wall-balls (20/10, 14/9) Burpees to a 6" Target Intro 21-15-9 Wall-balls Burpees to a 6"

Great work yesterday everyone, let's keep that momentum and good energy going! Warm-up 15' Alternating Minutes 60" Squat 10 Push-ups 2 Rope Climbs Skill 3x (5+5) Push Press + BTN Push Press Weightlifting 6' EMOM 3 Position Clean + Jerk Metabolic Conditioning Competitive 21-15-9 Snatch (95/65) Chest to Bar Pull-ups Intermediate 21-15-9

The new case of the Monday's! Attacking these workouts! Warm-up 15' Alternating Minutes 5 Inch Worms 5 Cal Row 10 OH Lunges Skill 3-Position Snatch Strength M.E. OH Squat Metabolic Conditioning Competitive 50-40-30-20-10/10-20-30-40-50 Kb Swings (24/18)/Double-unders Intermediate 50-40-30-20-10/5-10-15-20-25 Kb Swings (18/14)/Double-unders Intro 50-40-30-20-10/20-40-60-80-90-100 Kb Swings (24/18)/Single-unders

For anyone who forgot, yesterday was Coach Joyze's Birthday, so make sure to wish her a happy belated birthday when you see her! Warm-up 15' Alternating Minutes 10 Gymnastics Kips 60" Squat 15" L-sit Skill 3 Position Clean Strength 5x 5 Push Press + 5 BTN Push Press Metabolic Conditioning Competitive

Shrug life! How's your third pull?? Warm-up 15' Alternating Minutes 1 Sled Push 2 Rope Climbs 10 Burpees Weightlifting 5x1 P. Snatch + H. Snatch Strength 8' EMOM 3 Front Squats @80% Metabolic Conditioning Competitive 3x 4' AMRAP/1' 50 Toes to Bar M.E. Wall-balls (20/11, 14/10) Intermediate 3x 4' AMRAP/1' 35 Toes

Happy Mental Toughness Day! Don't forget to brave the cold and vote today! Warm-up 15' Alternating Minutes 5 Inch worms 5 Pull-ups 10 OH Lunges Metabolic Conditioning Competitive "Nate" 20' AMRAP 2 Muscle-ups 4 HSPU 8 KB Swings (32/24) Intermediate 20' AMRAP 6 Pull-ups 12 Ring Push-ups 24

Photocredit: Valerie May Warm-up 10' Squat Test Skill German Hang Weightlifting 8' EMOM 3 P. Clean + 2 Jerks Metabolic Conditioning Competitive 15 Snatches (95/65) 12 Snatches (135/95) 9 Snatches (155/110) Intermediate 15 Snatches (75/55) 12 Snatches (95/65) 9 Snatches (135/95) Intro 15 Snatches 12 Snatches 9 Snatches

Just one last reminder that we will be closing after the 4:30PM group today to go to the RedBlacks Game! Warm-up Choice! Skill 3 Position Snatch Strength Death by BW (or 1/2 BW) HBBS Metabolic Conditioning Competitive 100 Double-unders -then- 21-15-9 KB Swings (32/24) Box Jumps (24/20)) Pull-ups

A reminder that we are going to the RedBlacks game tomorrow night! If you are on the list make sure you bring $25 to pay Joyze for your ticket and that we will be closing early at 5:30PM, after the

Time to train off some turkey! Happy Thanksgiving everyone, hope you had a great weekend with family and friends! Warm-up 15' Alternating Minutes 5 cal Row 10 Push-ups 15 Squats Skill 5x10 Ring Rows Weightlifting M.E. P. Snatch + Hang Snatch Metabolic Conditioning Competitive 9' AMRAP 3-3-, 6-6, 9-9, etc.