Happy Birthday Christine!

Warm-Up
Coaches’ choice

WOD prep
Prep the movements

WOD
“Rock is like a Hurricane”
From 0:00-3:00
2 rounds of:
10 goblet Squats(53,35)
10 Kettle bell swings(53,35)

From 3:00-6:00
2 rounds of:
12 goblet Squats(53,35)
12 Kettle bell swings(53,35)

From 6:00-9:00
2 rounds of:
14 goblet Squats(53,35)
14 Kettle bell swings(53,35)

*Keep following the same pattern until you fail to complete both rounds.
Option 2 load:
(35,26)

Option 3 load:
26,18
*Russian swings

Endurance & Stamina:
Row 6 x 5 min / 2 min easy
Row six 5 minute pieces. Row for two minutes at light pressure between each piece.

CFS Brief:
30 Day Fall Partner Nutrition Challenge
Grab a friend and commit now. It’s 30 days – you can build new habits that stick in that amount of time!  
When? September 24th to October 23rd
How long? 30 days

In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly. 

Click here to register for this event

Click here to volunteer for this event