Happy Birthday, Josh!
Workout of the Day
Strength
Front Squat 1-1-1-1-1-1
Increasing the load each set, establish a 1 rep max front squat
Conditioning
Josh’s Birthday Workout
Three rounds for time of:
400 m run
15 Front Squats (135 / 95)
Rx+ Thrusters 135 / 95
Sitting is Killing You | Time
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/