MidCity Move October 25, 26, 27-We are happily inviting anyone who would like to volunteer to help move..more details in the near future!

 The Fall Open Starts this week!!


The UPTOWN gym (8422 Burthe St.) will be hosting the Open workouts during ALL Friday Classes. People do not have to be registered for the open to attend the class, but people can get judged during all Friday Classes Uptown. 
Please NOTE that the evening classes on October 25th are moved to 4/5 and 6 PM.

The wod of the day on Fridays uptown will be whatever the open workout is. There will be different programming at MidCity and Downtown. If you plan on doing the open during a class, you must go uptown or go to the Friday Night Lights at MidCity, or to a scheduled validation time. 
You must post your scores on the Games Website before 7pm on Monday evening. The coaches do not do that for you. Jeff and Mollie will validate your scores, but note that if your score is entered incorrectly, the score will be invalid and you will not get a score for that week. Please double check that the score you post is correct. 

All class times and open validations will be adjusted on MINDBODY

Phil will be hosting open judging from 11am-12pm Downtown on Fridays. (1309 Magazine St)

Jeff will be hosting Friday night Lights on Friday October 11 and 18 from 5-7PM. The regularly scheduled classes at midcity will be canceled during Friday Night Lights. (540 N. Cortez)

Allison will be hosting open judging at Midcity (540 N. Cortez) 530am-630am Mondays


4) We will be having Bring a Friend for free THURSDAY on Thursday, October 17th at all locations.

5) The Granite Games Winter Throwdown is Saturday, December 7th.
We will also have our Annual Member Christmas Party that evening as well...Place TBD.

Thursday

Warm Up:
Coach's Choice

Strength/Skill:
12 min EMOM:
1) Max Chin over Bar Hold
2) :30 Hollow Body Hold
3) :30 Hollow Body Rock

WOD:
12 min AMRAP:
15/12 cal Row
15 KB Swing (53/35)
10 Broad Jump (turn around after each jump)

Wednesday

Warm Up:
3 Rounds:
100m Run
10 Jump Squats
25 ft Bear Crawl
10 Leg Swings

Strength/Skill:
Build to Heavy Split Jerk

WOD:
400m Run
25 Front Squats (165/115)
400m Run
20 S2OH

Tuesday

Warm Up:
7 min AMRAP:
10 Burpees
10 Walking Lunge
:20 Plank

Strength/Skill:
10 min EMOM:
1) 25 ft DB Lunge
2) :20 Side Plank/side

WOD:
12 min AMRAP:
50 DUs
25 Sit-ups
50 ft Bear Crawl
25 Sit-ups
50 ft Broad Jump

Monday

Warm Up:
800m Run

Strength/Skill:
9 min EMOM Primer:
1) 2 Burpees + 4 DB Snatch
2) 2 Burpees + 4 Wall Balls
3) 2 Burpees + 4 Box Jumps

WOD:
15 Min AMRAP:
20 Wall Balls
20 DB Snatch (50/35)
10 BBJO (24/20)
*add 10 Wall Balls every round