WARM UP 400m Run 3 Rounds: 10 Air Squats 10 Good Mornings :30 Plank Hold 10 Push-ups STRENGTH Back Squat 5 Rep Max Back Squat

WARM-UP: 200m Run Indoor Plyos WOD: 16 min AMRAP 10 push ups 10 box jumps 24″/20″ 10 v-ups CASH-OUT: 2 rounds 2 minute max effort

[vc_row][vc_column][vc_column_text disable_pattern=”true” align=”left” margin_bottom=”0″]We had a great Pumpkin Carving night and thank you to everyone who came out! WARM-UP 400m run Hip mobility 10 to

[vc_row][vc_column][vc_column_text]Be sure to join us tonight at 6:45 for our pumpkin carving party.  Feel free to bring family and friends!  Just be sure to bring

WARM UP Ladder Drills MOBILITY Monster Walks Stretching WOD With a Partner Complete: 100 KB Snatches (24/16) 80 Goblet Squats 60 Russian Sit-Ups (12/8) 80

[vc_row][vc_column][vc_column_text disable_pattern=”true” align=”left” margin_bottom=”0″]COMING UP THIS WEEK – Friday evening we will be carving pumpkins at the gym!  Right after the 5:30 PM class we

WARM UP 400m Run 2x: :30 Bar Hang :30 Plank Shoulder Warm-Up SKILL 12:00 AFAP Pull-Up Flight Simulator 5-10-15-20-25-20-15-10-5 *Must Complete Each Set Unbroken WOD

We’ve got a busy and exciting week here at the MCFSA!  This Friday (10/24) we will be having a pumpkin carving party at 6:45 pm.

WARM-UP 3 x 200m Run 15 Squats 15 Good Mornings 10 Push-ups :30 Bar Hang *Teams of 2 for the WODs WOD #1 8:00 AMRAP

WARM UP 400m run Plyos ENDURANCE teams of 3 sled walk for 15:00 (180/135) WOD 15:00 AMRAP 2 GTO (115/75) 25 Sit-ups 4 GTO 25