Workout

For time:
800m run
21 back squats (155/105 lb)
800m run
15 front squats
800m run
9 overhead squats

Rest day or make-up day

Workout

10 rounds for time of:
15 kettlebell swings (53/35 lb)
10 pistols, alternating
3 10 ft handstand walks with a full pirouette in the center

Time cap: 20 mintues

Workout

For load:

Bench press
1-10-1-20-1-30

Workout

“The Cleanup”

For time:

3 rounds of:
25 double-unders
5 power cleans (225/155 lb)

2 rounds of:
25 double-unders
5 squat cleans (225/155 lb)

1 round of:
25 double-unders
5 clean and jerks (225/155 lb)

Courtesy of the 2023 Rogue Invitational. Watch the elite athletes throw down here.

__________

Recipe of the Month

Have some random things in the fridge? Don’t let them go to waste! Throw them into this Everything Sheet Pan Fritatta and enjoy a few days worth of a ready-to-eat option.

Rest day or make-up day

__________

Halloween Schedule Reminder

We will have a limited schedule on Tuesday, October 31. Classes will be held at 6:00 a.m., 7:15 a.m., 8:30 a.m. and noon. Evening classes are canceled.

Costumes are welcomed and encouraged!

Workout

For total reps:

In a 3 minute window,
400m run
Max reps muscle-ups

Rest 3:00

In a 3-minute window,
400m run
Max reps bar muscle-ups

Rest 3:00

In a 3-minute window,
400m run
Max reps chest-to-bar pull-ups

Rest 3:00

In a 3-minute window,
400m run
Max calorie row

__________

Halloween Schedule Reminder

We will have a limited schedule on Tuesday, October 31. Classes will be held at 6:00 a.m., 7:15 a.m., 8:30 a.m. and noon. Evening classes are canceled.

Costumes are welcomed and encouraged on Tuesday!

Workout

7 rounds, each for load of:
100 ft sled push

Rest as needed between efforts

__________

Halloween Schedule Reminder

We will have a limited schedule on Tuesday, October 31. Classes will be held at 6:00 a.m., 7:15 a.m., 8:30 a.m. and noon. Evening classes are canceled.

Costumes are welcomed and encouraged on Tuesday!

Workout

For load:

Back squat
5-5-5-5-5

Rest day or make-up day

__________

Halloween Schedule Reminder

We will have a limited schedule on Tuesday, October 31. Classes will be held at 6:00 a.m., 7:15 a.m., 8:30 a.m. and noon. Evening classes will be canceled.

Dressing up for class is welcomed and encouraged!