October 2013

HAPPY HALLOWEEN! Reminder: No evening classes- Halloween Costume WOD @6pm! WOD: 1000m. Row 21 KB swing(53,70) Go heavy 21 Box Jump (20,24″) 750m. Row 15 KB swing 15 Box Jump 500m. Row 9 KB swing 9 Box Jump

“Challenge yourself with something you know you could never do, and what you’ll find is that you can overcome anything.” WOD: AMRAP 10 min: 3 thrusters 105, 155# (Heavy) *scale to 50-60% of 1 rm FS. 6 Toes-Bar

“In that moment, I decided to make a concerted effort to give priority to the things in life that are actually worth my attention and effort. I highly doubt that as I lie on my deathbed I will say, “Man, I wish I had gotten more involved in that Twitter battle and spent less time

WOD: P1. Flexibility: Hold Pike Stretch for 3 minutes Hold Pancake Split for 3 minutes Hold Middle Split for 3 minutes P2. PRACTICE for 10 minutes: Forward Roll on Rings see Roll Out on Rings Progression scale to forward roll on floor

“My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.”–Michael Jordan WOD: P1. clean and jerk skill work. P2. Work up to a max clean and jerk in 15 min. *can be a power clean if positioning isn’t good

“A positive reminder about who we are and what we’re capable of is just as beneficial to wellness as a bright outlook on external circumstances. Mantras are a call-to-action to start each day off with a happy thought or end each evening with a grateful attitude.” -12 Mantras That Encourage A Positive Life WOD: P1.

“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.” – Arthur Ashe WOD: P1. For time: 20 KB swing (53,70#) *go heavier than usual. 30 pullups 40 box jumps (24,30”) *go taller than usual. 50 double-unders (scale to 25