Monday 31 Oct - WOD: 6 Rounds - 5 Pull Ups, 5 HandStand Push Ups; Then 100 Bench Hops

Strength: 5 Back Squat

Everyone (including your little ones and dogs) is encouraged to dress up for Halloween 🎃 👻 

Best dress on the day wins a sweet surprise.

Sunday 30 Oct - 10-11am Open Gym or WOD; 11am - 12pm Stretching & Mobility

WOD: Toes to Bar, Bike or Ski, Box Step Up, Run, Wall Climb, Row, Rope Climb, Lunge/Lunge/Squat

Saturday 29 Oct - Partner WOD: ‘Partner Jackie’ - Row, Thruster, Pull Ups; ‘Partner Annie’ - Sit Ups, Double Unders; ‘Partner “Filthy Fifty”’ - Box Jump, Jumping Pull Up, Kettlebell Swing, Walking Lunge, Knees To Elbows, Push Press, Back Extension, Wall Ball, Burpee, Double Under

Friday 28 Oct - WOD: 3 Rounds - 10 DeadLift, 10 Power Clean, 10 Front squat

Strength: 1 Power Clean, 1 Squat Clean, 1 Push or Split Jerk

Thursday 27 Oct - WOD: 'Nicole' AMRAP - 400m Run, Max Pull Ups

Partner Finisher 

Wednesday 26 Oct - WOD: 1min Toes Thru Rings, 1min Bike (Cals), 1min HandStand Push Up, 1min Box Step Up, 1min Rest

Tuesday 25 Oct - WOD: 5 Rounds - 10 Kettlebell Swing, 8 Ring Push Up, 6 Box Jump Over; Rest ; 4 Rounds - 8 Kettlebell Swing, 6 Ring Push Up, 4 Box Jump Over

Skills WOD + Strength