Friday, September 28th

Back Squat 8-8-8-8\@75% 1RM

DB Stiff Leg Deadlifts 8-8-8-8

then,

50-Double Unders

50-Situps

10-Barbell Back Rack Lunges (135/95, out of rack)

40-Double Unders

40-Situps

10-Barbell Back Rack Lunges

30, 30, 10

20, 20, 10

10, 10, 10

for time.

*Join us this Saturday at NuLu Fest just a block up on Market Street!  NuLe Fest starts at 11:00am so get in class first then head to NuLu.  There will be live music, stuff for the kids, food etc.

*Next Saturday, October 6th, we will host a nutrition seminar starting at 11:00am.  This is free for our members but you are welcome to invite friends.  Non members will only pay \$25.  This should last about an hour and a half.  This will be the same, individual specific guidelines Daniel has successfully used with numerous personal training clients as well as CrossFit members through the years.  There will be no advocating of crazy fad diets, or of the latest miracle supplement (that doesnt exist).  Just useful, well established information for individuals to change their eating habits in order to gain muscle, lose bodyfat and recover from intense workouts.  All while allowing room for eating the foods you crave from time to time!