Welcome to Fall friends.  Cooler weather and darker days make for a great time to level up on fitness goals. Our consistent workouts will keep us strong and healthy this Fall and ready to embrace the holiday season when it comes!

Upcoming Athletics WODs:

9.23.2020 6pm

900 m run/row/bike or erg into:

9 rounds of:

9 kettle bell swings

9 kettle bell box step ups

9 kettle bell goblet squats

9 kettle bell l-overs

9 plank-up downs

:30 sec rest

WOD notes:  Aim to move unbroken through each round, use set rest period to help hold on, briefly recoup and go again.

Friday 9.25. 2020 4pm (45 min class)

200m run         21 Dumbbell Deadlifts            21 burpee med ball press

200m run         18 Dumbbell Deadlifts            18 burpee med ball press

200m run         15 Dumbbell Deadlifts            15 burpee med ball press

200m run         12 Dumbbell Deadlifts            12 burpee med ball press

200m run         9 Dumbbell Deadlifts              9 burpee med ball press

200m run         6 Dumbbell Deadlifts              6 burpee med ball press

200m run         3 Dumbbell Deadlifts              3 burpee med ball press

WOD notes:   We’ll find a weight for the deadlift that let’s us complete the 21s in 1-2 sets, light side of moderate. Med ball burpee press weight allows us to complete the movement with a steady pace and tight midline.  If we can’t press med ball out with good speed, it’s too heavy for the day!

To a good Fall 2020. Let’s hit it!