Monday, October 9, 2017


Monday, October 9, 2017


Come taste of some awesome food. Tuesday, October 10 from 5:30pm-7:30 pm. Meet Dan and find out how to Mighty Meals can make eating healthy simple!


Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm

Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.


Strength/Skill Schedule:
Monday: Giant Sets/ Thrusters and Burpees
Tuesday: Back Squat
Wednesday: Gymnasty Intervals/ AMRAP21
Thursday: Hang Power Clean Complex
Friday: Deadlift/ Team Series WOD 4
Saturday: Hero WOD “Jason”/Push Jerk
Sunday: Bulgarian Split Squats


4-5 Sets of:
10 Barbell Goodmornings* (A)
10 Ring Rows with :02 pause at floor and top
10 Toes to Kettlebell (with negaitve to floor/ straight legs if mobility permits)

*challenge yourself with this weight
*Rest as needed

9-15-21 reps of:
Thrusters 95/65, Fx: 75/55
Bar-Facing Burpees (BCF-Bastards)


Finisher:  4 x 100m Sled Drag (A)