Angie celebrating her birthday! Just prior to the metcon she Sumo (Geisha) dead-lifted 265#!

Angie celebrating her birthday! Just prior to the metcon she Sumo (Geisha) dead-lifted 265#!

WOD for Tuesday, October 22

WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm
Boot Camps at 6 & 7 am

Barbells for Boobs fundraiser for breast cancer awareness will be held at CFS Saturday, November 9. Click here for details.

A special “Halloween WOD” will be held TOMORROW, October 30. Dress in your best 80s exercise wear and gear! Yes, music from that wonderful decade will be playing all day long.

The Referral Madness contest ends on Thursday, October 31! Be sure to keep track of your score. I know quite a few of you who are in the running to win some spectacular prizes. 

Skill
Rings
— Ring dips
— Ring inversions
— Ring pull-ups
— Skin the cats
— Muscle ups

Take up to 20 minutes working on skill(s) of your choice. Save a little energy for the conditioning.

Conditioning
Begin each 3-minute round with 400m run and then complete max reps of the following:
— Pull-ups (or ring pull-ups)
— Ring dips (or skin the cats)
— Pushups (or handstand pushups)
— Slam balls (or slam ball burpees)
— GHD sit-ups, muscle ups, or high box jumps

Rest 1 minute between rounds.