“FALLING IN LOVE WITH OCTOBER Leaves descending to the ground, Orange, magenta, green & brown The cool crisp breezes in the air, Autumn season must be here” ― Charmaine J Forde "Pardon the Interruption" AMRAP 16: Max Calorie Assault Bike [On the 0:00]: 21 Kettlebell Swings (53/35) [On the 2:00]: 21 AbMat Sit-ups [On the 4:00]: 21 Kettlebell Swings (53/35) [On the 6:00]: 21 AbMat Sit-ups [On the 8:00]: 21 Kettlebell Swings (53/35) [On the 10:00]: 21 AbMat Sit-ups [On th

You all have goals, but are you optimally achieving them? Is what you do leading to what you want? Are you attempting to get stronger, lose fat, improve your endurance, compete in a particular sport, or lift a certain amount of weight? Are you performing the proper exercises, drills, and exercise prescriptions? Are you working hard enough and recovering properly? Are you experiencing a lot of injuries due to your training? Is your nutritional intake in line with your goals? A

In "The Element", Sir Ken Robinson say our element is the point at which natural talent and skill meets personal passion. So tell me.. what are YOUR innate strengths? "Wiped Clean" Every 4 Minutes x 5 Rounds: 30 Air Squats 15/12 Calorie Assault Bike 7 Clean and Jerks (115/85)

BIG 80s Day! Time to rock those crop tops, short shorts, legging and leg warmers! You don't wanna be caught without it! Strength Barbell Bench Press Heavy Set of 8 Metcon "DB12" AMRAP 12: 25 Double Unders 15 Double Dumbbell Deadlifts (50's/35's) 25 Double Unders 15 AbMat Sit-ups

"UFO" AMRAP 5: 200' Walking Lunge 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 100' Single Front Rack Dumbbell Walking Lunge (50/35) 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 50' Double Dumbbell Front Rack Walking Lunge (50's/35's) 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining

"Pipe Down" 21-15-9: Power Cleans (115/85) Hand Release Push-ups Directly Into... 21-15-9: Push Press (115/85) Toes to Bar

Front Squat Complex Build to a Heavy: 1 Pausing Front Squat (2 Seconds in Bottom) 1 Front Squat "Dodgeball" 10 Rounds For Time: 15 Wallballs (20/14) 200 Meter Run

Weighted Pull-up Build to a Heavy Set of 3 Weighted Strict Ring Dip Build to a Heavy Set of 3 "Up & Under" AMRAP 9: 3 Strict Ring Dips 3 Strict Pull-ups 30 Double Unders 6 Strict Ring Dips 6 Strict Pull-ups 30 Double Unders ... [Climb By 3 Reps Each Round]

"Big Clean Complex" 6 Sets: 3-Position Squat Clean Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk * The goal is to climb in weight with each set as we build to a heavy complex for the day * With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk * Your final score is the heaviest complex successfully completed unbroken

"Do Less" For Time: 3,000 Meter Assault Bike 2,000 Meter Row 100 Double Unders 50 Toes to Bar