scheduling announcements:

November 17th and 18th, Gym Closed

CYCLEFIT 9AM

OPEN GYM 10AM to Noon

Suggested WOD

AMRAP X 20 MINUTES

500m Row

20 DB Push Press (50/35) (35/20) 

15/12 Calorie Bike

scheduling announcements:

November 17th and 18th, Gym Closed

8AM Bootcamp

9AM Cycle

9AM WOD

3 SETS FOR TIME

12-9-6

C2B Pull-ups

7-5-3

Front Squat (205/135) (155/105) 

-Rest 3:00 between sets-

*workout is three full rounds through 12-9-6/ 

7-5-3…workout should have 3 scores, set 1 / set 2 / 

set 3.

(35:00 Hard Cap)

COOL DOWN 

5:00 Bike @ Recovery Effort

scheduling announcements:

November 17th and 18th, Gym Closed

WOD

Strength/Skill

POWER CLEAN

AGAINST A 12:00 CLOCK 

Build to a Heavy High Hang Power Clean

Workout

2 ROUNDS FOR TIME

20 Power Clean (135/95) (95/65) 

25 Burpees

400m Run

WOD

Strength/ Skill

SKILL SESSION 

ON A 12:00 RUNNING CLOCK 

T2B and Pistol Skill Drills & Scaling Review

*Toes to Rings 

*High Box Step-ups

Workout

EMOM X 18 MINUTES

Minute 1 – 2 Legless Rope Climbs

Minute 2 – 6 Strict T2B or 12 Kipping T2B 

Minute 3 – 30 Air Squats or 8/8 Pistols

COOL DOWN

1:00 Pigeon Stretch each leg

1:00 Figure 4 Glute Stretch each leg

HAPPY HALLOWEEN!!

5AM, 6AM, 9AM, 10AM, 3PM, 4PM only

Wear your costume!!!

WOD

Strength/ Skill

PRESS SERIES

3 x 3 Strict Press 

3 x 2 Push Press 

3 x1 PushJerk

*Load should stay same for each set and build between movements.

Workout

5 ROUNDS FOR TIME 

20 DB Snatch (50/35) (35/20) 

200m Run