Saturday, September 29th

Shoulder Press 8-8-8-8\@75% 1RM

Strict Chin Ups 8-8-8-8

then,

20:00 AMRAP of:

200M Run

20 Pushups

20 Ring Rows

20 KBS (53/35)

*Join us today 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!