Weighing Sins and Forgiveness

If you are interested in the gymnastics seminar, it is coming up on  November 16!  Allison is great at teach all gymnastics movements including pull-ups, handstand pushups and ring work.  You can sign up here.

Next Saturday is the “Helen Meets Grace” WOD during our 9 and 10am classes to support Breast Cancer research!  Everyone is welcome to WOD that day, but we hope you will also consider donating or starting your own fundraising page to support this worthy cause.

We will be celebrating Veteran’s Day with a WOD for Warriors designed by Team Red, White and Blue.  Check it out here.

SKILL

Pullups – Work on Strict/Kipping Pullups for 5-10 minutes

STRENGTH

Front Squat – Work up to a 1 rep max.

METCON

10 Minute Ascending Ladder:
3 Slam Balls
3 Wall Balls
3 Pullups
6 Slam Ball
6 Wall Ball
6 Pullups
9 Slam Ball
9 Wall Ball
9 Pullups
[Keep increasing reps by 3 each round]