WARM-UP: :30 sec each X 2 Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: TTB Practice: 10 Hanging shoulder pinches 10 Hollow arches with an active shoulder and only 12” of back and forth movement 10 Larger hollow arches 5 UB knee above hip 5 UB knee as high as

WARM-UP: 3 Rounds: 250m Row 10 Toy Soldiers (each) 10 Wall Squats with Red Band 5 Inch Worms SKILL: 2 sets of ME Strict pull up 2 sets of ME Strict chin Up 2 sets of ME Wide grip pull up (:60 between sets) WOD: Death By Goblet Squat M1: 1 Gob Sq M2: 2

WARM-UP: X 2 10 SU 10 Push Up 5 Pull Up 5 Burpees 10 KBS :30 Bar Hang WOD: TEAMS OF 2 For Time (30:00 cutoff) 3 Rounds 30 T2B 30 WBS (20/14) 3 Rounds 20 Burpees 20 KB Snatch (20kg/12kg) (total) 3 Rounds 10 C2B Pull Up 10 HS Push Up

WARM-UP: 400m Run Junk yard dog X2 SKILL: Every 4 Min for 3 Rounds Run 400m with remaining 4 Min ME pull ups WOD: Teams of 3 20:00 AMRAP 400m Run 60 Thrusters (75/55) 40 Sit-ups 150 Double Unders

TOMORROW, October 8th, will be our October Edition of BRING-A-FRIEND to CrossFit Day! We hope to see you and a friend at our 8am or 9am class.   WARM-UP: Row 250 20 Walking lunges 15 LHPU 10 Air squats 5 Burpees X 2 SKILL: Teams of 3, 3 Rounds P1- Row 400m P2- Hold plank

WARM-UP: 200m Run Plyos WOD: 25 MIN AMRAP Teams of 4 Waterfall 15 Cal of Airdyne 15 T2B 15 Box jump overs (24/20) 15 KB swings (32/24)

WARM-UP: CTC 20 Air squats CTC 20 Lunges CTC 20 Spiderman Push ups CTC 20 Wall squats CTC 20 SLSU SKILL: Team of 3 Sled Relay *Each team must complete 6 lengths of gym *Rotate with team members at any point Men: 4 x 45 Women: 2 x 45 WOD: 6 RFT 3 Squat Cleans

WARM-UP: PVC Complex 10 PVC GM 10 Pass throughs 5 FIG 8 10 PVC OHS 10 Ring rows X 2 Burgner BB WU SKILL: Build over 10:00 Hang Power Snatch + 3 OHS WOD: 1 Minute ME each station Wallballs (20/14) SDLHP (75/55) Box Jumps (20) Push press (75 /55) Cal on Rower

WARM-UP: 10 LHPU :30 Bar hang :15 Ring hold :15 Bottom ring hold :30 Handstand hold X 3 Group Shoulder stretch SKILL: 10 Min EMOM Min 1- 3 Push Jerks Min 2- :45 sec Plank hold WOD: AFAP in 12 min 2 Power Cleans ( 135/95 ) 2 Pull ups CTC 4 PC 4 Pull

WARM-UP: Plyos Skill: 3 x 200m Sprint on the Rower WOD: 24:00 EMOM Min 1: 10 FSQ (115/75) Min 2: 200m Run Min 3: 15 Push-ups Min 4: 12 T2R