The 8:00 WOD all dressed up for Saturday’s Halloween WOD!
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Happy Birthday Tiff N!

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Reminder: We will be continuing the “My Face” fundraiser through this week! Any donation over $5 will receive a goodie bag! We really appreciate all the support from all of you, we truly have a giving community!
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Have you registered for “The Liftoff” yet?! This Friday we will be throwing a little in house competition consisting of one guy and one girl. It will be based on your 1 rep max Snatch, Clean and Jerk, and a short Met Con. Click here to get registered!

Snatch, Clean and Jerk, Workout: 2016 Liftoff

WOD

Complete as many rounds and reps as possible in 20 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
20 Calorie Row/Bike

OR

Complete as many rounds and reps as possible in 20 minutes:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row/Bike

“If you haven’t got anything nice to say about anybody, come sit next to me.”

~Alice Roosevelt Longworth