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
Strength
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.
Conditioning
“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
Cool-Down
Accumulate 3 Minutes in a Shoulder Bridge (or variation)