Monday

Announcements

👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

Strength

Front Squat (7-5-3-2-2-5)

Deload: 80%

Work to 80% for 2 sets

Drop set of 5 2 70%

– Small Deload

– Lighter than last week

– Just feel something heavy and leave it

Metcon (Time)

4 RNDs

16 Front Rack Alternating Reverse Lunges

60 DU / 120 SU

Mix DU / SU – cap at :45sec.

115/85, 75/55, 45/35

Rx+ 155