Monday Oct 22, 2018


A little Salt n Peppa!

Part 1. 3 Rounds of:
20/15 Calorie Row
20 Pushups
REST 2:00 Minutes
3 Rounds of:
20/15 Calorie Row
20 Pushups

Part 2. Spend 20:00 minutes working to a heavy set of 5 Reps- Back Squats
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Box Brief
**Save the Date**
Saturday Oct 27, 2018- In House Team Halloween Throwdown

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Sunday Oct 21, 2018


Lifeguards!

OPEN GYM 9:30am-11:30am

On the Minute for 16:00 Minutes (4 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: Max Calorie Row
Minute 4: Rest

Today from 12:00 Noon- 4:00pm- Masters Seminar with Bill Grundler

https://www.eventbrite.com/e/bill-grundlers-master-experience-4-hour-seminar-tickets-46790639061

Box Brief
**Save the Date**
Saturday Oct 27, 2018- In House Team Halloween Throwdown

Thursday Oct 18, 2018


Fist bumps for rope climbs and handstand walking!

Part 1. For Time: *7*6*5 Reps of Rope Climbs

*50ft Handstand Walk*

Part 2. 4 Rounds not for time:
20- Double KB Step ups 24kg/16kg on 20inch Box
Rest :90 in between rounds
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Box Brief:
Sunday Oct 21, 2018- 12:00 Noon- 4:00pm- Masters Seminar with Bill Grundler
https://www.eventbrite.com/e/bill-grundlers-master-experience-4-hour-seminar-tickets-46790639061