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11/6/20 Olympic Lift Class Saturday at 10AM Metcon Metcon (Time) 2 Rounds 500m Row 75 DU 50 Burpees

11/5/20 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 500 m Row 10 double DB step ups 10 T2B 200m Run 100m double DB farmers Carry You choose the DB weight

11/4/20 Metcon Metcon (Time) 800m Run 30 C2 B 30 OHS 400m Run 15 C2B 15 OHS RX (115/85) ASV RX (135/95)

11/3/20 Boxing is Today Tuesday at 4:30pm MoFlow is changed to Wednesday at 10:30 this week Metcon Metcon (Time) For Time: 30-20-10 Deadlift Box Jump Overs (24/20") Barbell RX 185/135 ADV RX 205/145 Conditioning Metcon Metcon On the 0:00….30/25 Cal Bike On the 5:00…..40/30 Cal Bike On the 10:00…50/35 Cal Bike

11/2/20 MoFlow Wednesday 7:30AM Weightlifting Back Squat (10-8-6-4-2) Off the Rack 10@ 68% 8@ 74% 6@ 80% 4@ 85% 2@ 90% Rest 3 minutes between sets. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 15/10 Cal Bike 10 Bar-facing burpees 9 Snatches RX 115/85 Adv RX 135/95

10/31/20 Metcon Metcon (Time) 21 Front Squat (155/105) 40 Alternate Single Arm DB Snatch (50/35) 800m Run 15 Front Squat (155/105 30 Alternate Single Arm DB Snatch (50/35) 800m Run 9 Front Squat (155/105) 20 Alternate Single Arm DB Snatch (50/35) 800m Run RX 135/95 Metcon (Time) Partner WOD 40 Front Squat (155/105) 60 Alternate

10/30/20 Costume Contest will take place between 4pm – 5:30pm. Best Costume wins. Trunk or Treat will happen at 5:30pm We will have a regular class schedule all day. Bring your own chairs, drinks and food. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 20 Push-ups 20 Sit-ups 20 Hang Cleans 20 Deadlifts

10/29/20 Friday Halloween Competition: To enter the contest you will need to show up in costume with your team between 4-5:30 for us to vote. Metcon 4 Rounds 1 Minute Bike 1 Minite Reverse Lunge 1 Munute Row 1 Minute Rest

10/28/20 No MoFlow Weightlifting Deadlift (7×2 climbing) Rest 2:00 between sets. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 DU 21/15 Cal Bike 9 Deadlifts 275/185

10/27/20 Today Kickboxing 4:30pm Today Womens Group 7:30pm Wednesday MoFlow at 7:30am