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First off, let’s wish the ole Outlaw in charge a big HAPPY BIRTHDAY! Instead of birthday punches, he’s requested beard strokes. So when you see him tomorrow, be sure to grant him his birthday wish.

Second, a huge thank you to all the Outlaws who stayed last night to help us get the new addition to HQ, the Owl Den, up and running. We are all really excited about getting this new space functioning and we could not be more thankful for your time last night!

In case you’re curious/anxious/super duper excited about what it looks like….
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Connectivity:
3×0:30 Handstand Hamstring Stretch

3×0:30 Handstand Shoulder Taps

5x Handstand T-In/T-Out, 5 Second Free-stand Handstand Hold

BBG:
Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

Conditioning:
“Fran”

21-15-9 of:

Thrusters 95/65#
Pull-ups

For time.

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Remember, our Outlaw HQ halloween party will be from 7:30-10pm on halloween night at the gym! Come dressed in costume and bring your favorite friends… and cocktails!

Here are some more announcments…
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Connectivity:

BBG:

4X5 @ 80% (of 5rm) Back Squats – rest 2:00 between each set

Conditioning:

1:00 Nose & Toes Hold (or 50′ HS Walk)
21 Deadlifts 225/155#
21 Push Press 95/65#
15 Deadlifts 225/155#
15 Push Press 95/65#
9 Deadlifts 225/155#
9 Push Press 95/65#
1:00 Nose & Toes Hold (or 50′ HS Walk)

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Connectivity:

3×0:30 Handstand Hamstring Stretch

3×0:30 Handstand Shoulder Shrug

8x Handstand T-In/T-Out, 3 second pause in each position

BBG:
5X1 @ 80% (of max for the complex) Two Position Clean + Jerk (hang & power position) – rest as needed

Conditioning:

2X800m Run with 20/14# Med. Ball – rest 2:00 after each
then…
800m Run (no med ball)

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Connectivity:
2×1:00 Arch Hold Holding PVC

2×1:00 Hollow Hold on Back Holding PVC

3×8 Straight Body Lower Down, 10 Second

BBG:
5X2 @ 80% (of 2rm) Pause Snatches (3 count pause at the knee)

Conditioning:
3 Rounds of:

3 T&G Full Snatches (use 80% of 3RM)
then:
5:00 AMRAP of:
KB Snatches 24/16kg (alternate arms every 20 reps)

*score is total KB Snatches*

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Connectivity:
Inch Worm 30′ for Form

:30 Handstand Shoulder Shrug against wall

:30 Handstand Shoulder Taps against wall

3:00 To Accumulate Max Distance HS Walk

BBG:
15 minutes to establish a 1RM Clean & Jerk

Conditioning:
5 rounds of:

1:30 to complete-

5/3 Muscle-Ups (men 5 – ladies 3)
ME Power Clean & Push Jerks 155/105# with the remainder of the 1:30

1:30 rest

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One of our newest members, Dane was working on his 3RM TNG Jerks. Apparently, when you have 300# on your chest, it becomes realllllyyyyy hard to count. I guess this is pretty impressive, even if it is only 2 reps….

http://vimeo.com/109202837

Connectivity:
2×:30 Handstand Hamstring Stretch

Static Shaping
2×:30 Handstand Shoulder Shrug

8 x Handstand T-In/T-Out, 3 second pause in each position

BBG:
Power Clean & Push Jerk: 4X5 TNG – work to a 5RM

Conditioning:
3 rounds of:

10 C2B Pullups
10 Thrusters @ 95/65#

2:00 ME Burpee Box Jumps 24/20″

3 rounds of:

10 C2B Pullups
10 Thrusters @ 95/65#

BRING A FRIEND PROMOTION!

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For the rest of this month we will be running a Bring A Friend special here at Outlaw Crossfit. This special will reward you for encouraging your friends to come join you in all the fun, special, friendly activities we do here are Outlaw – like bicep curls (as pictured above) but with barbells, lots of laying on our belly and then getting to our feet again, and attempting to be upside down acrobats. If you are successful in convincing your best buddies that they should join you in all this, two great things will happen: 1) their first month’s membership fee will be just $99 and 2) you will receive $50 off your next membership payment. At the time they purchase their membership they should email us at outlawcfinfo@gmail.com and let us know who their special friend is that brought them to Outlaw so that you will both be able to take advantage of this special. If you, current Outlaws, have any questions feel free to email us as well. ACT FAST! This special will only run until the end of the month (October 31st). Rumor has it that the person who brings the most friends through this special will receive a super cool present at the gym’s Halloween party on the 31st!

NOW GO GATHER YOUR FRIENDS!!