Happy Halloween!!! – Wear a Costume

Nutrition Challenges – Last Day!
Calling all Paleo and Performance Challengers! You did it! TODAY (Saturday, October 31st) will be the last day of logging points and cheats, etc. We hope you’ve been feeling good and are noticing improvements in your body composition and at the gym. Due to the large number of people also participating in the Southie Showdown next weekend, benchmark workouts will be tested the week of 11/9, following the Showdown. If you’re antsy and want to complete some benchmarks on your own be fore then, go for it! We’ll take measurements/weigh-ins next week. Be sure to stop by the desk to check out your results!

Weigh-Ins:
Tuesday 11/3 – Evening Classes
Wednesday 11/4 – Evening Classes
Thursday 11/5 – Evening Classes
Friday 11/6 – Morning Classess
*If you can’t make it in during one of these times, stop by the desk and ask a coach for help.

We can’t wait to see your results!

We moved all personal jump ropes from the Monday competitor closet to the back of the pain cave in hope of clearing out left behind ropes. Please move your rope back to the Monday closet in the next week. Also, please remember to take your other gear in the back room and in the cubbies home for the showdown weekend. Thank You!

To Perform the WOD Rx today you MUST be wearing a costume!

Skill
Bar Muscle-up

WOD
800m Run
3 Rounds
5 Bar Muscle-ups
10 Front Squats (135,95)
15 Burpee Lateral Jumps
800m Run
3 Rounds
5 Bar Muscle-ups
10 Front Squats (135,95)
15 Burpee Lateral Jumps
800m Run

Rx – Wear your costume
Level 3- 2 Bar Muscle-ups
Level 2- (115,75), 10 Chest to Bar Pull-ups
Level 1- (95,45), 2 Rounds,10 Pull-ups
ADV- 20lb weight vest