Workout of the Day: Friday,10.25.13 – and FALL BALL!


Classes that are running today will follow the Workout of the Day below (at 6a, 7a, 8a, 12pm, and 430pm).  All classes and members are invited to come out in costume (or not!) at 630pm for a workout that is going to be fuuuuuuuun.  Please bring some kind of food or drink to share but otherwise, just bring yourself!

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MOVEMENT PREP: Lax Ball or Massage Calves, 2 minutes on each side. Then complete: 3 rounds of: 5 Yoga Push-ups, 5 Spiderman Steps Per Side, and 10 Bird-dogs per side.

STRENGTH: Front Squat, work up to a peak of 3.


Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Box Jumps (24/20)

American Kettlebell Swings (2/1.5)


MOVEMENT PREP: 10 minutes on your own!

ACTIVATION: Broad Jumps for Accuracy – for about 5 minutes.

CHALLENGE #1: Teamed Shuttle Runs – 2 teams of 3 – these are not normal shuttle runs!

CHALLENGE #2: Strict Pull-up Test – in teams of 3 – find a max set of strict pull-ups (any grip) as you can within 5 minutes. Each member of the team contributes one unbroken set to a cumulative score. The team with the best cumulative total places “first”.


In teams of 3, AMRAP 15 minutes of:

Zombie Run

Pumpkin Chuck

Goblin Squat Hold

*Run, Chuck, Goblin Squat Hold – one member of the team is at each station until the next completes the work of the previous station. Your score is your total number of Pumpkin Chucks.

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