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
Paused Front Squat (4 x 3, ascending)
(From the rack) E3MOM for 12′: 3 reps Front Squat with 3-second descend and 3-second pause at bottom on ALL reps
First set at 55% of 1RM Front Squat – ascend as desired over the 3 remaining sets
60 Wall Ball Shots (20/14 to 10’/9′)
50 American KB Swings (53/35)
10 Rope Climbs
210 reps per round – start back on WBs if you make it through