Oct 3rd, 2018
Fall Group Outing!
Grab Your Flannel and join us next Sunday the 7th for a day of Apple Picking, Corn Mazes and more!
We’re headed to C.N. Smith Farm to score some apples and then over to Sauchuk’s Corn Maze and Pumpkin Patch! Kiddos are welcome and encouraged as there’s plenty of activities between the two places.
9:45AM Meet at CFS for those that want to carpool
11:15AM Meet at C.N. Smith Farm for ALL THE APPLES!
12:30 Meet at Sauchuk’s Corn Maze and Pumpkin Patch
Hop in at any point and comment below if you plan to come! Let’s get our Fall On!
-High knees to 200m
-200-300m side shuffle facing the fence,
300-400m side shuffle facing the opposite direction, 400m-300m straight leg kicks,
1 Minute plank Hold
1 Minute of Jackknives
1 Minute Hollow Hold
Repeat with 30s Holds
WOD (35 min hard cap)
30 Squat Cleans (95,65)
Coaches Scaling Note: Unless you can do 10-15 unbroken pull ups, you should aim to scale down the pull-up reps. This is a pulling intensive workout that could do serious muscle damage if not scaled properly. The weight should be super light on the Squat cleans as 10 unbroken reps should be expected on the first round. If your first round takes over over 8-10 mins, please scale back the reps further.
Level 2 (75,55), 20 reps
Level 1 (65,35), 15 reps
Bench Press 8-8-8
Bent Over Barbell Row 8-8-8