Warm-Up
Coaches choice

WOD prep
OT3M
1 dead lift
1 Hang power clean
1 STOH Climb to a heavy single.
On the 3 minutes(10 90 second rounds)
(2 on a bar. similar strengths if possible) Athlete 1 goes on the zero. Athlete 2 goes on the 90 seconds.

WOD
DT Nastics
5 Rounds for time
12 dead lifts (135,95)
10 push-ups
8 hang power cleans (135,95)
6 Toes to bar
4 STOH (135,95)
2 Strict Chset to bar pull-ups

Option 2:
5 Rounds for time
12 dead lifts (115,75)
10 push-ups
8 hang power cleans (115,75)
6 Toes to bar
4 STOH (115,75)
2 Strict pull-ups

Option 3:
4 rounds for time
12 dead lifts (95,65)
10 push-ups
8 hang power cleans (95,65)
6 Knees to
4 STOH (95,65)
2 Strict bar assisted or banded pull-ups.

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