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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