Monday, October 1st

OHS 8-8-8-8\@75% 1RM

then,

500m Ski Erg Buy In, then

3 Rounds of:

9-Hang Power Snatch (115/75

12-OHS

15-T2B

For time.

*This 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 throughout the years.  There will be no advocating of crazy fad diets, or of the latest miracle supplement (that doesn’t 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!