WOD

WOD: A. Back Squat 5×3 @ 75% of your 3rm from week 1. B. PRACTICE for 10 minutes: Headstands + Unilateral Loading Progression Pt.1

WOD: A. Shoulder press 5×3 @ 75% of your 3rm from week 1. B. PRACTICE for 10 minutes: L-Seat Progression Pt.1 L-Seat Progression Pt.2 L-Seat Progression Pt.3

WOD: AMRAP 10 min: 5 Front Squat (135/205#, scale to ~60-70% of 3rm FS) *comes from floor, but use rack if needed 7 pullups 9 pushups

Sat. Nov. 7. Gym closed. Dave Durante gymnastics seminar Sun. Nov. 8. Gym closed: Dave Durante gymnastics seminar

WOD: 12-9-6 reps for time: Thrusters (85-90% of 3rm strict press) No more than 105/155# Burpee box jumps (20,24″) Friday night Lift-Off: Beginning at 6pm we will also be doing the CF lift off event via CFHQ. Anyone is able to participate as long as they register via CFHQ ($10). More info to come via

WOD: A. Deadlift 5×3 @ 70% of your 3rm from last week. B. V-up progressions: https://gymnasticswod.com/content/v-progression C. Tabata V-ups: 20 sec on x 10 sec off x 8 rounds.

WOD: In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell/KB Ground to Overhead (5 reps per arm alternating) 10 Pull-Ups 200 Meter Sprint *P1 completes 10 DB G-OH, P2 completes 10 pullups, P1 completes 200m run, P2 completes 10 DB G-OH, P1 completes

WOD: A. Back Squat 5×3 @ 70% of your 3rm from last week. B. forward roll progressions + handstand to forward roll PRACTICE for 10 minutes: Handstand Forward Roll Progression Pt.1 Handstand Forward Roll Progression Pt.2

Sat. Oct. 31. Happy Halloween! All Day: Romp at Riddle Point. 11am: Team WOD with Andrea. Sun. Nov. 1. 2pm: November BAF FREE community workout 3:30pm: local farmer coming in for a short presentation on food labeling. It’s free and anyone members and non-members can come to it.