Thursday 9/21/17

Ben B.

REMINDER: New class time – Friday 5:30PM – starts tomorrow!

Fall Newsletter — lots of good info in here!

Class Reservations FAQs & How-To Guide  — great job so far this week everyone, we appreciate the cooperation and adherence to this new policy!

CFIL Fundraiser – NOV 4 – Volunteer HERE!  — thank you to those who have already signed up to help! There are still several opportunities available, especially with help finding raffle donations before the event


Shoulder Press (3 x 10 (same weight))

Warm-Up: 2 x 5, building
Working Sets: 3 x 10 (all at SAME weight, suggested 60-65%) — rest 2-3 mins. between sets

Back off the weight if you can’t get 10 unbroken reps. Record weight used for all 3 sets.


“The Axe”

For Time (15′ CAP):

20 Alt. DB Snatch
10 Burpee Box Jumps (24/20)
200m Run

24 Alt. DB Snatch
12 Burpee Box Jumps (24/20)
200m Run

30 Alt. DB Snatch
15 Burpee Box Jumps (24/20)
200m Run

DB Rx: 45 OR UP / 30 OR UP – record weight to comments


Accumulate 3 Minutes in a Shoulder Bridge (or variation)

Categories: WOD

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