400m run 50 Wallballs (10′-20#/9′-14#) 400m run 50 KB Swing (53#/35#) 200m run 25 Wallballs (10′-20#/9′-14#) 200m run 25 KB Swing (53#/35#)

Just wanted to let all who are participating in the fall challenge that tomorrow Oct 12 is the last day for your food logs. Please get your after pictures and measurements done this week with Stacey or Ashton. Can’t wait to see the results!! We will also have a challenge shirt that anyone can order ready in the next few days so watch the website for the design and order form.

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A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou


A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run


A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca