Workout of the Day
Shoulder Press 5 x 3 at 84%
After each set: max strict, dead hang pull-ups, then rest 90 seconds
30 Power Clean & Jerks (135 / 95)
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/