Friday 10.30.20

OPEN GYM is back ON for this Saturday at 8:15am! Missy has offered to coach. We want to see you in your Halloween costumes!!! 🎃 Afterwards , come watch the Tactical Strength Challenge at Barefoot! Mike, James and Kyler will be competing. Starts at 8am, but events run throughout the morning!


Assault Bike War

10 Air Squats

10 Lunges

10 line hops

10 Sit-ups

10 box step ups

5 KB DL + 5 KB Swings + 5 SDHP

Barbell Warmup



#1: 3 Reps

#2: 10 Reps

Build to a heavy set of 3, then back weight off to a heavy set of 10. Make sure to warm up well!!


Partner WOD!!

For Time:

100 KB SDHP (53/35) (Fit 35/25)

100 Sit-ups

100 Lateral Bar Hops (scale to line hops)

100 Box Step Ups (53/35) (Fit: no weight) – everyone to a 20 inch box

100 Cal Bike/Ski/Air Runner/Row – not all calories have to be done on the same machine (a 200m outdoor run will count as 15cals)

*One partner works at a time. Divided any way you would like, but one movement has to be completed before moving to the next. Scale reps as needed!


Calf Smash with KB Handle

Ankle Dorsiflexion w/ KB on knee