Harley
Workout of the Day
Strength
Back Squat 5 x 5 at 78%
Immediately after each set: 20-30 Abmat Butterfly Sit-ups
Conditioning
“Corroded”
Seven rounds for time of:
7 Overhead Squats (135 / 95)
27 Double-unders
Last done: April 22, 2104
Announcements:
1) Member appreciation month! Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31. More info here.
3) CrossFit 101 class October 13th. Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/
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