Slow Burn v2.0 In teams of 4 complete the following: 100 Calorie Row 100 Back Squats (95/65#) 100 Front Rack Lunges (65/45#) 100 Calorie Assault Bike Athletes must switch every 15 cals on the rower/assault… Friday 10-28-16

Split Jerk  2-2-2-2-1-1-1-1       RunStrong 2x800m Rest 4 minutes between. Try to hold a steady pace within 3-5s difference between the two runs.

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

  “Snurpee” AMRAP 4 21-15-9 Power Snatch (75/55#) Burpee Rest 4 Minutes AMRAP 4 15-12-9 Power Snatch (95/65#) Burpee Rest 4 Minutes AMRAP 4 12-9-6 Power Snatch (115/75#) Burpee Today’s WOD consists of 3 four… Tuesday 10-25-16

Heartbreak Kid 3 RFT 10 Front Squats (165/115#) 20 Chest to Bar Pull Ups 50 Double Unders The Fronts Squat weight should be challenging but not limiting. The goal will be to go unbroken for… Monday 10-24-16

Yoga at 8:30am Free for members and only $5 drop in. ___ Run Strong Time Trial Run 2 miles After a good warm up, run 2 miles as fast as possible. Keep track of your… Saturday 10-22-16