WOD

scheduling announcements:

Gym Closed, October 13th and 14th

CYCLEFIT 9AM

OPEN GYM 10AM to Noon

Suggested WOD

OPEN – PERFORMANCE – FITNESS

AMRAP 10:
3 Calorie Row
3 Kettlebell Swings (53/35)
6 Calorie Row
6 Kettlebell Swings (53/35)
9 Calorie Row
9 Kettlebell Swings (53/35)
….
Climb by (3) reps per round

scheduling announcements:

Gym Closed, October 13th and 14th

8AM Bootcamp

9AM Cycle

9AM WOD

OPEN – PERFORMANCE – FITNESS

“Fat Amy”

• For Time
• 50 Air Squats
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 10 meter Bear Crawl
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 50 Air Squats

scheduling announcements:

Gym Closed, October 13th and 14th

WOD

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks 

scheduling announcements:

Gym Closed, October 13th and 14th

WOD

OPEN – PERFORMANCE – FITNESS
4 Rounds for Time:
400 Meter Run
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups
50 Air Squats

scheduling announcements:

Gym Closed, October 13th and 14th

WOD

1 Round of Bergeron Beep Test:
7 Thrusters
7 Pull-ups
7 Burpees