Congrats to Matt, Brian, Sulin, Ted, Jason, David, Joe, and Carlo for completing Elements last week. Please be on the lookout for them in class and help them feel welcome as only the QCC Family can do!
Congrats to all those that competed at the Grenade Games on Saturday. Aly from the 5:30am class ran the Queen Bee on Saturday in just over 2 hours (not sure why anyone would run 13.1 miles), but CONGRATS!
Finally, since I missed it yesterday, Happy Birthday to Cindy.
Back Squat:
5@63% – 3@72% – 1+@81%
Hangman Jury:
30 Hang Power Cleans 115/80
30 Wall Balls 20/14 to 10′
400m Run
Additional Work:
Ring Muscle Ups:
3 Rounds of:
35% Max Effort Unbroken Muscle Ups
25% Max Effort Unbroken Muscle Ups
15% Max Effort Unbroken Muscle Ups
Rest 1:00 between sets, and 2:00 between rounds
Squat Snatch:
12 Min EMOM (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest
Don’t forget that this Saturday, Oct 14, is our annual Caleb WOD in memory of Caleb Schwartz. Please feel free to bring any friends and family to participate. Normal class schedule. Visitors are free.
If you haven’t yet, please sign up by the end of this week for the QCC Fall Smackdown on October 21. You can sign up here
Barbells for Boobs is October 28. Join our team here and start fundraising.
