SATURDAY

ANNOUNCEMENTS: Starting this Sunday at 8 am coach Mike V will be starting a new class called Shred. This new class has been well thought out over the last few weeks and workouts have been “tested” out by Mike. The class will focus on bodybuilding and accessory work in a high intensity wod based format. We will be working on improving muscular endurance, which will have a direct impact on wod performance while also improving physique … thus the name Shred. BOOM!! Let’s do this!

Don’t forget Barbells For Boobs will be held on Saturday, November 17th. I’ll keep you posted with the heat times.

OPEN & PERFORMANCE
“Power Outage”
AMRAP 5: 
Buy-In: 100 Double Unders 
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders 
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders 
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

FITNESS
“Power Outage”
AMRAP 5: 
Buy-In: 200 Single Unders 
12 Power Cleans (75/55)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 200 Single Unders 
8 Power Cleans (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 200 Single Unders 
4 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)