Heather Ford needs out help! [Hurricane Sandy haulted plans for more than 15,000 marathon runners that were trying to fly out to the NYC marathon this weekend. Many of them trained and fundraised for months, and that is the case for one of our members, Heather Ford. Heather is fundraising and running for the Challenged Athlete’s Foundation and even though… Read More »
Run 1 mile Tabata C&J (move bar f/intensity & form DU HRPU Strength: DL – 5×3 70% Halloween Wod at 6pm, show up in costume for exercise , fun , drink and snacks
15 12 9 6 3 Pull ups Wall balls 2 push up burpees No Clock: 3 rounds Run 350 m 5 rope ascents
5 RFT 400 m run 15 OHS 95/65 Strength: Press 5×2 @ 80 End – 10 Rope ascents Do not forget to wear your costume Wednesday night at 6pm for the 2120 Halloween Wod!
Round # 2 or this old favorite On the minute for 30 minutes perform: 5 pull ups (it is dead hang month remember) 10 push ups 15 squats Strength: DL 6×5 @65%