Strength WOD:
1-1-1
Thruster
Conditioning WOD:
For time:
10 Thrusters (95#/65#)
1 Rope Climb 15 ft.
9 Thrusters
1 Rope Climb
8 Thrusters
1 Rope Climb
7 Thrusters
1 Rope Climb
6 Thrusters
1 Rope Climb
5 Thrusters
1 Rope Climb
4 Thrusters
1 Rope Climb
3 Thrusters
1 Rope Climb
2 Thrusters
1 Rope Climb
1 Thruster
1 Rope Climb
Or:
For time:
10 Thrusters (Choose Load)
1 Rope Climb 15 ft.
9 Thrusters
1 Rope Climb
8 Thrusters
1 Rope Climb
7 Thrusters
1 Rope Climb
6 Thrusters
1 Rope Climb
5 Thrusters
1 Rope Climb
4 Thrusters
1 Rope Climb
3 Thrusters
1 Rope Climb
2 Thrusters
1 Rope Climb
1 Thruster
1 Rope Climb
Results
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View this photo
TOMORROW is our annual SRCF costume-required “Frankenchipper”! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”.
Make sure you have your costume. First wave is at 9:30am. We will run however many waves we need to get all of you through. No need to sign up, just show up!
No costume = no Frankenchipper WOD. Your horrifying WOD will be 100 burpees for time. Do NOT be the person who shows up clueless without a costume!
Saturday night is our annual Halloween party for the gym! This adults only Halloween costume party will be at our place at 7:30pm. Grab your costume, bring a dish (paleo friendly or not) and don’t miss this as it’s always one of our most freakishly fun times of the year. More details can be found in our gym Facebook group.
Note: There is no 10/25 Saturday Advanced RX class
Local Woman Sets Kettlebell World Record king5.com
Looking for Plaeo Recipes? Try www.nomnompaleo.com