777 Auto Mall Drive, Suite 110, American Fork, UT 84003, USA

801-885-2674

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HALLOWEEN SCHEDULE

Regular a.m. schedule NO EVENING CLASSES -because I like you, I will furnish an alternate idea or two for your evening... 1. Go out for a good steak.  Can’t beat that! 2. Carry your kids/nephews/nieces/neighbor’s kids around to collect candy...then take all that candy, aka poison, to the smile center in Provo and trade for whatever they have that will not destroy your health. Then.... Go to bed early...getting your prescribed 8 hours of sleep. Happy Haunting!

HALLOWEEN SCHEDULE

Regular a.m. schedule NO EVENING CLASSES -because I like you, I will furnish an alternate idea or two for your evening... 1. Go out for a good steak.  Can’t beat that! 2. Carry your kids/nephews/nieces/neighbor’s kids around to collect candy...then take all that candy, aka poison, to the smile center in Provo and trade for whatever they have that will not destroy your health. Then.... Go to bed early...getting your prescribed 8 hours of sleep. Happy Haunting!

WOD for Tuesday 181030

Hangman For Time: 21 Hang Power Cleans 115/85 21 Barbell-Facing Burpees 100 Double-Unders 15 Hang Power Cleans 15 Barbell-Facing Burpees 75 Double-Unders 9 Hang Power Cleans 9 Barbell-Facing Burpees 50 Double-Unders Strength Hang Power Cleans

WOD for Monday 181029

Straight-Line 20/16 Cal Row 10 Thrusters 95/65 20 Lateral Burpees OTB 10 Thrusters 95/65 20 KB Swings 32/24 10 Thrusters 95/65 20 Lateral Burpees OTB 10 Thrusters 95/65 20/16 Cal Row 10 Thrusters 95/65 Strength Midline

WOD for 181026

OPTIMUS PRIME 7 Min AMRAP Wallballs (20/14) – Females to a 9′ Target *Every Minute on the Minute – 5 Deadlifts (225/155) *At 0:00 the WOD begins with Wallballs *We last completed this WOD on February 12, 2018 Strength Max Squat Clean

WOD for Monday 181022

We have a good opportunity this week to establish some new baseline max’s. Come as much as you can and let’s have some fun! HANDS DOWN AMRAP 12: 30 Double-Unders, 10 DB Power Cleans 30 Double-Unders, 10 DB Hang Squat Cleans 30 Double-Unders, 10 DB Push Presses 30 Double-Unders, 10 DB Reverse Lunges 30 Double-Unders, 10 DB Thrusters Strength Back Squat

WOD for Saturday 191020

Boats and Toes Teams of 3, with a 30:00 Time Cap: 50-40-30-20-10: Calorie Row Burpee Box Jumps (24″/20″) THEN 50-40-30-20-10: Toes to Bar Dumbbell Power Snatch (50/35) *Teams of 2 would complete 30-25-20-15-10  reps *Reps are team totals *One teammate works while two are resting

WOD For Thursday 181018

NO SYMPATHY For Time: 60 Wall Balls 20/16 90 Double Unders 40 Wall Balls 60 Double Unders 20 Wall Balls 30 Double Unders

WOD for WEDNESDAY 181017

Take Five Part #1 In a 5:00 Window: 45/36 Calorie Row “Buy-In”, followed by: AMRAP: 12 Deadlifts (185/135) 12 Burpees Rest 5:00 Part #2 In a 5:00 Window: 30/24 Calorie Row “Buy-In”, followed by: AMRAP: 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00 Part #3 In a 5:00 Window: 15/12 Calorie Row “Buy-In”, followed by: AMRAP: 6 Deadlifts (275/185) 6 Barbell-Facing Burpees Strength Split Jerk

WOD for Tuesday 181016

DOWN AND OUT 21-18-15-12-9: Kettlebell Swings (70/53) CTB Pull-Ups Row Calories (Females – 18-15-13-10-7)  200 Meter Run after each round. Strength Snatch

WOD for Friday 181012

TRIPLE PLAY In teams of 3 complete the following with one teammate resting at all times: Ascending Ladder for 18:00 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Row *reps increase by three each round Strength Front Squats

WOD for Thursday 181011

Dork 6 rounds for time of: 60 double-unders 30 kettlebell swings 24/16 15 burpees Strength Handstand practice 10 min Walk or static, just spend as much time as possible upside down