REST DAY


James and Jenn after "Fran."

HALLOWEEN WOD at 0900



Wear a costume today....or else! We want you all to come. Saturday wods are a lot of fun. See you there!
Some of us are going to grab some breakfast at Kneader's after the wod. So whoever would like to come plan on going right after the workout. Should be fun!

**Class times today-0600 and 0830. Sorry, no pm classes.**
25 KB swings
50 Jumping Pull-ups
30 Box Jumps
25 KB Swings
50 Jumping Pull-ups

~All workouts are scaled to each individual's skill level~


Because I know a lot of you won't be in the gym on Halloween....Wear a costume today....or else!

**Class times today- 0830,0930 and 5pm**
3 Rounds for time:
500 m Row
15 Ball cleans
20 Knees-to-elbows

~All workout's are scaled to each individual's skill level~

Angela got 2 pull-ups in a row last week! Congrats Angela, that is a huge accomplishment! You have all done great on your pull-ups this month and so many of you are so close to getting your first strict or kipping pull-up. Keep it up!

**Friday and Saturday will be Halloween wods....don't forgot to wear a costume to the gym....or else!**

100 Double-unders
(If you can't do DU then then practice them.)

Push Jerk
3-3-3-3-3


Great ring dip Preston!

So if you thought Fran was tough yesterday, try doing it in full Firefighter gear! Here is the video of our gym doing "Firefighter Fran" on our Grand Opening day in 2008.

Firefighter Fran Video