10/30/12 Happy Halloween!

-Written by KC

Come workout in costume tomorrow!

Pumpkin Carving at the gym

Some of the kids enjoyed carving pumpkis at the gym today and came up with some great creations!

We also worked on the Snatch off boxes, above the knee. This is a great way to force yourself to get speed through the middle and get the bar close, cause if you don't you'll probably miss the lift. Below you can see Lauren practicing.

Workout of the Day Courtesy Outlaw Way

Warm Up:

8 Rounds Tabata Burpees

Barbell Work:

15 min. to establish a 1RM Snatch off Boxes (just above Knee)

Conditioning WOD:

3 Rounds

10 Deadlifts (275/185) or scale appropriately

50 Doubleunders (scale 150 single unders)

*then 10 min. rest

3 X Max Effort Unbroken Pull Ups

Score in wod time, 3 unbroken attempts scored separately