Jacob “get that bread” Goguen

Dracula
27-21-15-9
Deadlifts
V-Ups
1 min Plank
WOD Guidance
Big sets on your barbell
Choose a tough core movement for your v ups!
Box Brief
Our November Community Cup starts Nov. 1st! Details HERE!
QOD
This years best Halloween costume will be…?

The Foreign Dignitaries

Ghost Clown
AMRAP 10
10 KBS
25 DU
Rest 3 min
AMRAP 10
10 KB Lunge
25 DU
WOD Guidance
Unbroken swings and Lunges
No longer than :30 seconds on your rope!
Box Brief
Our November Community Cup starts Nov. 1st! Details HERE!
QOD
What Disney Animated movie would you love to see a live action version of?

Ajay and Gary

Puppet Master
10-20-30-40-50
Calories
Thrusters @ 45/35
WOD Guidance
Pace the row to go big sets on lightweight thrusters!
QOD
What is the best Halloween movie?
Box Brief
Our November Community Cup starts Nov. 1st! Details HERE!

Ger

Miner Forty-Niner
100 DB Box Step Ups @ 50/35 24/20
50 DB Hang Power Clean and Jerk @ 50/35
30 Burpee Over DB
WOD Guidance
Chipper Today!
Big Sets with your DB
Box Brief
Our November Community Cup starts Nov. 1st! Details HERE!
QOD
Which grade would you skip when growing up if you could do it again?

Scott

Black Knight
OTM x 20
Min 1: 5 Bent Row, 10 Push-ups, 15 Air Squats
Min 2: 14 Power Snatches
WOD Guidance
Choose Cindy reps and loads to finish each round in :45 or under. Go unbroken on the power snatches.
Box Brief 
Our November Community Cup starts Nov. 1st! Details HERE!
QOD
What goes on your nachos?
(Besides Not – Yo cheese, David Carter…)

We dem boys!

Sundae Fundae
Row/Bike/Ski/Run
5 rounds
1:30 On
3:00 Off
5 rounds
:45 On
1:30 Off
QOD
Favorite Holiday?
Box Brief
Today is the Day!

Dianna 

Go Fish
6 Rounds
1 Min Single Arm Devil’s Press
1 Min DB Goblet Squat
1 Min Row/Bike/Ski
1 Min Rest
WOD Guidance
Set your numbers in the first minute of work at each station!
QOD
What is the spiciest thing you’ve ever eaten?
Box Brief

Mary

Pyramid
3 Rounds
400m Run
500m Row/Ski or 1000m Bike
60 Double Unders
Rest 3:00
WOD Guidance
All Cardio All Day
No longer than 30-45 seconds on your rope
QOD
Name a popular food that you can’t stand.
Box Brief

Janis

Kings
AMRAP 20
1 Deadlift
1 Hang Power Clean
1 Front Rack Lunge (R)
1 Front Rack Lunge (L)
1 Push Press
2’s, 3’s, 4’s, 5’s, then back to 1’s.
WOD Guidance
Light to moderate Barbell today!
After your 5’s, Start back at 1’s
QOD
You are at the zoo. Who are you most excited to see?
Box Brief

Mike and Art

Tabata Something Else
Tabata DB Bent Rows
Tabata Push-ups
Tabata Sit-ups
Tabata Air Squats
*Complete :20 on/ :10 off for all 8 rounds of one exercise before moving to the next.
WOD Guidance
Set your reps in your first :20 seconds of work!
Box Brief