STRENGTH
Back Squat
Set 1 – 10 reps @ 55% of 1-RM
Set 2 – 10 reps @ 65%
Set 3 – 6 reps @ 75%
Set 4 – 6 reps @ 80%
Set 5 – 4 reps @ 85%
Set 6 – 4 reps @ 85-90%
Set 2 – 10 reps @ 65%
Set 3 – 6 reps @ 75%
Set 4 – 6 reps @ 80%
Set 5 – 4 reps @ 85%
Set 6 – 4 reps @ 85-90%
WOD
10 Squat cleans
400 M Run
3 Rnds
Fitness: 95/65 (15 Squat cleans)
Performance: 165/110
Open: 205/135
DRIVE @ CFH 5:30PM
4 Turkish Get ups
6 Glute Bridge
10 1 Legged DB RDL (5 each side)
Run 400 M
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Run 400 M
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Run 400 M
**Save the Date**
Saturday October 13th – Flu Shots offered at CFH 8:30am-1:30pm
Saturday October 20th – Flu Shots offered at CFHE 8:30am-1:30pm
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
October 22-27th – Crossfit Harbor East Group Foundations
Saturday October 27th- Halloween Throwdown at Harbor East! More info