Wednesday 9/20/17

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



AMRAP 15′:

60 Wall Ball Shots (20/14 to 10’/9′)
50 American KB Swings (53/35)
40 Push-Ups
30 Pull-Ups
20 Burpees
10 Rope Climbs

210 reps per round – start back on WBs if you make it through

Categories: WOD

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