Luke says, "These will make men out of you, Felicia and Chris. Well, maybe just Felicia."

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.