10/30 “Friday” Costume Party!

29
Oct

10/30 “Friday” Costume Party!

Skill/Speed Development

Team “Pumpkin” Relay
In teams of 3, using a “Pumpkin” aka Med-ball (20/14), perform the following movements, relay style, in 50’ sections (cone is 50’ away).
Run w/ medball to cone (50’ away) and back x 2 sets each person
15 Situps w/ medball when at the cone (50’ away) x 2 sets each person
15 med-ball squat cleans at cone x 2 sets each person
15 air-balls (wall ball w/o touching a wall at cone x 2 sets each person
20 med-ball jumps over ball x 2 sets each person

How this works is person A will do the run w/ a med-ball to the cone, sprint back and hand ball to next person. B does the same. C does the same. Repeat once more for each person. Then move on the situps in the same fashion with the required reps, etc. The team that finishes first is the winner! These can be done IN COSTUME of course.

WOD

“Trick or Treat!”
In teams of 2…
400m KB carry (55/35 each hand) (or use DB)
40 over the rig wall ball tosses (20 each)
2000m row (alternating 250m sprints x4)
40 over the rig ball tosses (20 each)
400m KB carry (55/35)

**15 burpees at the end before calling time for each partner NOT in costume.
**10 seconds off final time for EACH partner in costume.

 


 

Member News:
+++It’s almost Halloween! Don’t forget to dress up for classes tomorrow!

Check into class and purchase items from our store in Zen Planner! Take a look at the video above!

+++Join Coach Dan at the track this Saturday! Endurance will be running an informal 5 km to track progress. All members are welcome to join! Meet at Hart Park. Coach Dan will be there to record your splits and answer any questions about Endurance!
running

+++Putting out the SFH Order earlier than usual:

Before adding to the order sheet, please double check to make sure you have a working card on file!
Per usual, we will charge your card once the order comes in and then put your order in the member retail pick up cabinet for you to grab. You have until Monday, November 2nd to enter your order in!
https://docs.google.com/spreadsheets/d/1LwMx1QHUTlksd5_zQl_IYc4ku4emriE9Epj5thVb7XU/edit?usp=sharing