Great work everyone last week as we dove right into our first week of Hero Wods! This  was one of many priceless looks from last weeks workout:) Awesome work Richard!

 

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Depending on the Wod this week we may have the same Wod on multiple days to give the mon.wed,fri group, the same opportunity as the Tues, Thurs, fri, group.

We have officially set our grand opening date to December 12th at 4pm. We will have a ribbon  cutting from the Chamber of Commerce and would like all of our members to be part of our official launch date. We are thinking about doing a light Wod for the new viewers who will be attending. Please let us know if you are able to attend and also if your able to participate in the Wod that evening.

P.S Please RSVP so we can properly prepare for this event. Thanks!

Strength

Back Squat (3 sec pause at bottom) 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest 3 mins between sets.
Workout
AMRAP 10 mins:
Complete as many rounds as possible in 10 mins of:
6 Burpees
8 Air Squats
Run, 100 m