Luke says, “These will make men out of you, Felicia and Chris. Well, maybe just Felicia.”
WOD for Tuesday, October 8
WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm
Boot Camps at 6 & 7 am
Foundations, Part 1 from 7:30 to 9 pm
Announcements:
- Excuse the dust and mess as we make improvements to CFS! I’m anxious for the shower to be installed.
- The Wednesday (TOMORROW), October 9 at 8:30 am session is cancelled. A special 7 am session will be offered that morning.
- October Foundations begins TONIGHT.
- October Second Saturday topic “Learning Styles” will be held next Saturday, October 12 from 12:15 to 1:15 pm. Click here for details and to RSVP.
- Barbells for Boobs fundraiser for breast cancer awareness will be held at CFS Saturday, November 9. Click here for details.
Strength
Low bar back squat
5 reps @75% of 1RM
3 @ 85%
1 @ 95%
The last rep is going to feel heavy. Or light. Or slightly heavy. Let me know.
Conditioning
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9
SOTs presses & burpee box jumps
Begin by completing 1 SOTs press and 9 burpee box jumps (for a total of 10 reps). Continue by completing 2 SOTs presses and 8 burpeee box jumps (once again for a total of 10 reps). Lather, rinse, repeat.