Workout of the Day
Back Squats 5 x 3 at 84%
After each set: 15-20 Push-ups, then rest 60 seconds
Complete the following for time:
800 m Run
30 Back Squats (135 / 95)
30 Burpees Over the Bar
Rx+ 185 / 120, dips on MU rings
1) Member appreciation month! Don’t forget to send your nominees for athlete of the week to firstname.lastname@example.org and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31.
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/