Lots of stuff coming up!
Oct. 29th Barbells for Boobs
Nov. 5th CrossFit Liftoff
Nov. 6th Free Yoga session at Zen
Nov. 9th Shoulder Mobility Seminar with Keith Wittenstein!
Check out the Events tab on the website for details
 
Friday
Warm-up
Squat Focus
 
Weightlifting
Front Squat (5-5-5+ Wendler 65%-75%-85% )
 Fit: Front Squat (3×5)
 
Metcon (Time)
5 Rounds for Time
10 Alternating Front Rack Step Ups 65/45# 20″ or Less
10 Ring Dips
10 KB or DB Thrusters 53/35  45/25

Sub: Matador Dips or Box Dips

Spread the word. Share this post!