Lurong WOD Re-testing begins….

Some of the MFFL (missing Jill and Kim W.)

after their track WOD this weekend. It was so great to see more of you

participate this time around, you guys are awesome!! 

DATES/EVENTS: Put them in your calendars! 

**SIGN UP BEFORE IT FILLS UP**

Jan 10th Tom Sroka

Weightlifting Clinic

Register HERE

THIS FRIDAY: HALLOWEEN

Come in your best costume, that you can still WOD in :D  We will have a best custom contest like we do each year! We will have one winner per class and each winner will get some ON goodies!!! Let's have some fun! 

BARBELLS FOR BOOBS

Our top fundraiser was DAWN BURROWS! Congrats on winning a free month of membership for Nov!!

Weightlifting Sessions with Coach Kenny: Nov 8th, the Snatch Nov 15th, Clean & Jerk 11-1pm both days. Sign ups will be released soon! 

Nov 22nd UNRIVALED FALL FESTIVAL: Details released soon! 

WOD

Front Squats 6 x 6 *across  

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18..... of the following movements:

• Wall Balls
• Box Jumps
• Deadlifts

Level 3 

Wall Balls 20#/14# (9 ft target for women)

Box 24/20in

Deadlift 115/75#

Level 2

Wall Ball 14/10

Box 20/16#

Deadlift 105/65

Level 1 

Med Ball Cleans 14/10

Box 16/12

Deadlift 95/55