**NEW 5AM “Early Bird” Class Starts Next Monday Oct 22nd!** - This will be a trial run to see what attendance is like, for now the class is a Level II Class only.
Halloween Team WOD - The sign-up board has FINALLY been posted in CFSD. It is on the glass display cases on a clipboard.
POTLUCK UPDATE!! The Halloween Team WOD event will also be a POTLUCK, please bring (as a team) a dish that feeds 6+ people OR $5 (as a TEAM).
McFlurry Memorial WOD - December 1st, get ready for the annual CFSD Toy Drive to benefit underprivileged kids.
Drill: Work on Air Squat for 5 mins, then 4 Rounds Bottom-to-Bottom Tabata Squats
Skill/Strength: Either work on Back Squat Technique OR Work up to Heavy Single for the Day
Take 15 Mins to work to heavy single Hang Squat Clean
AMRAP in 20 mins
10 OHS (weight your choice)
20 Ab-mat Sit-Ups
Back squat 3 x 3 @90%
21 kbs 2/1.5