Save the Date! Our very own Halloween Throwdown!

Save the Date! Our very own Halloween Throwdown!


Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 minutes)

2. Front Squat
3x3@75-80% of 1RM

3. 🔥“Breathing Fire”🔥
3 Overhead Squats
3 Chest to Bar Pull-ups
6 Overhead Squats
6 Chest to Bar Pull-ups
9 Overhead Squats
9 Chest to Bar Pull-ups
12 Overhead Squats
12 Chest to Bar Pull-ups
15 Overhead Squats
15 Chest to Bar Pull-ups
And so on…..
LIII: 115/73
LII: 75/55. Regular Pull-ups, banded pull-ups, ring rows as appropriate. Front squat if you are unable to overhead squat
6 Front squat
6 Ring rows

4. Cash-out: 
Even: Unbroken Ring Muscle Up or 10 Dips
Odd: 5/side Single Leg Romanian KB Deadlift, Heavy

Have fun!