The Fight 2 Give Charity is open for donations.

** Good luck to Coach Kevin who will be training with the CrossFit Strongman Team this weekend.

10a – Team WOD

At Lakeview and open to attend:
9a – Powerlifting w/ Coach David
12p – Olympic Lifting w/ Coach Jenny

“Team Endurance Training”

Teams of 3 – AB WOD
Athlete 1 – Hold any plank variation
Athlete 2 – Flutter Kicks
Athlete 3 – Ab Mats
** Rotate every 30 seconds with no rest –  go through the entire cycle 4 times with your team. Do not worry about reps or counting. This is just for solid work and a solid burn.  Halloween is right around the corner!

Teams of 3 – Max Cals Sprint
50 Seconds Work – 10 Seconds rest for 10 rounds.
** Teams of 3 / 10 Rounds for 30 min total
WOD Details. Athlete 1 rows @ 100% for 50 seconds, there is a 10 second transition for athlete 2 to get on the rower for their 50 second sprint and then 10 seconds rest and a transition for athlete 3 to get on the rower. Each athlete will get on the rower 10 times.

“Powerlifting Programming – 9a”
Part 1 – Back Squat 5 x 5 cont’d (two more weeks after today)
* 4 Sets of 5 reps to warm up, then 5 sets of 5.
* Add 5 – 10lbs from last attempt. If this is your first time, then start at 65% of your 1 Rep Max
* Then 2 singles at 85% of your back squat.

Part 2 – Floor Press Close Grip
* 15 reps, 12 reps, 10 reps, 8 reps, 6 reps
* Add weight each time, keep the elbows very close to the body.
* Work the triceps

SWOD – 4 rounds
** Hammie Hip Ups on a Med Ball x 15
** Bicycle Abs x 15 (L + R = 1)

National Dress Like a Friend Day