Give me some PR’s for PR friday! get on it! I want some videos…don’t have a PR? do one today, lol.

A.

Front Squat 3rm

B.

6 x 2:30 rounds

At the beginning of each 2:30 round, perform:

200m run

3 Shoulder to Overhead 115/75

8 Box Step Ups 24″/20″

Shoulder to Overhead 115/75

8 Box Step Ups 24″/20″

Notes:

If you have time remaining after the rounds, rest until the next round. 

Focus is on pacing, select a weight you can sustain and get the work done with

its time for THROWBACK THURSDAY! Searching through some of the older posts, Here is the results from our first whole30 we had ever done and our pumpkin carving competition!

Click here

A few things…

One, I am calling people out, we have only had a few people submit videos for the complex challenge on the board, no one wants some free money? complex challenge here

Two, Flag Football this sunday, its on, we are doing it, I think the weather will be A-okay. Meet at the gym by 12:45, we have about 8 people in on it so far!

Three…

A good friend of Caitlin, Lindsey Cloutier, is battling Leukemia for the third time. The funds from this race will be used to support her during her fight!

Feel free to DRESS UP in your spookiest Halloween costumes for the Race!

COST: $20 per person
RACE REGISTRATION: 7:30AM – 8:30AM (10/26)
ZUMBA WARMUP: 8:40AM – 8:50AM
RACE START: 9AM
BONE MARROW DONOR DRIVE: 8AM – 11AM
LOCATION: Brandywine HIgh School, 1700 Bell Road, Niles MI 49120
COURSE: Trail runs on school grounds, along the cross country course featuring “The Swamp” adjoining farmland and finishes on the track.
HAVE QUESTIONS? Email Nick Shelton (nickjshelton@gmail.com)

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