Thursday, September 27th

Last day of Test Week

Jerk (push or split) 1-1-1-1-1 to 1RM

Band Pull Aparts 10-10-10-10-10

then,

4 Rounds for time of:

5-S2OH (155/105)

10-Burpees

200ft Shuttle Run

Rest 1:00

*compare to 12/17/17

*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!