Don’t forget to sign up for a CF Total time on Saturday 8/9am or Sunday 3pm (Sunday you can WOD or Total)
October begins our canned food collection for The Samaritan Center…we have done this the last two years and our record is 356 items…Let’s top that this year! If everyone would bring 5 items, that would be Great! Give More, Get More! 🙂 Place items over by the big whiteboard sign in the mobility area Please.
Strength
Front Squat 3×5 with 3 second pause at bottom (60-70% 1RM)
15-12-9
Power Cleans (135/95)
Burpees
Sprawl Balls (20/14)-6ft from wall
