Thursday, October 26, 2023

Billy Goat Trail & Brews THIS Saturday, October 28th!
WHEN: We will be carpooling from CFR7 at 9AM!
WHERE: Park in one of the Great Falls Public Parking Lots (across from Old Angler’s Inn, 10801 MacArthur Blvd)
HOW: We will hike the C&O Canal Towpath to the top of the Billy Goat Trail, then hike the Billy Goat back down to Old Angler’s Inn for some drinks! Feel free to adventure on the Billy Goat (wear good shoes!!), or just hike the towpath to spend some time outside with other members!

See you Saturday!

Strength
Every 2:30, 6 Sets
1-2) 2 High Hang Squat Snatch + 2 Overhead Squats (60-65%)
3-4) 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squats (65-70%)
5-6) 2 Hang Squat Snatch + 2 Overhead Squats (70-75%)
*Hold onto bar between reps

Conditioning
For Time:
24/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)
into…
30-20-10
Wall Balls (20/14)
Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
*10:00 Cap