HBD YETI!

aka Chris aka Ashley's Dude bka Haddad

We'll retest his birthday workout from last year this Saturday!

---- This week's free yoga sessions:

• Wed 9/18 - 2pm with Gaylin at FCF
• Wed 9/18 - 3:30pm with Adrianne at CFSLU
• Wed 9/18 - 6:30pm with Gaylin at FCF
• Thurs 9/19 - 5pm with Ashley at CFSLU

More events

• Join our Tough Mudder Team. Details here! Training runs at 2pm on Sundays at FCF.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Wednesday 9/18

STRENGTH

board press 5x3

CONDITIONING

• row as many meters as possible in 10 minutes, immediately followed by
• 10 minutes to establish a 3RM push press

Post total meters and bar load to whiteboard/comments/Cody.

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Lack of Wall

Does anyone miss wall ball? I know we haven't done them in a while since we don't have proper targets or a good surface to throw at.

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Wednesday 9/11 - HBD Ann Marie!

STRENGTH

board press 5x3

CONDITIONING

for time:
2k row
50 jerks, 61/45kg

Post results to whiteboard/comments/Cody.

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Today's moment of Zen: Macklemore & Ryan Lewis' new video for "White Walls"

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#mandyisfamous

Happy Bornday "Amandi"!

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WOD for Monday 2/18

STRENGTH

establish within 15 minutes:
board press 1RM

CONDITIONING

HBD MANDY!

as many rounds as possible in 24 minutes:
2 cast wall walks
4 hang power cleans
6 front lunges

Use the same barbell load for both the hang power clean and front lunges. Post results to whiteboard.

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More benching?!

Jo K

David K

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WOD

board bench press 3x5

then

tabata hand-release pushups
tabata situps
bottom-to-bottom tabata squats

Rest 1 minute between each tabata interval. Post bench and each tabata score to whiteboard.

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Strength & Barbells: The Foundations of Fitness - Starting Strength

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