Tuesday

Getting through those last reps!

ATTENTION! 

We are moving our self defense class to Nov 3rd (Saturday) 11am-1pm so that more members can take advantage of this! Coach Brock will be teaching, cost is 20$. There are sign ups at the gym, please bring the money to me beforehand. Thanks guys!

Other dates!!

• This weekend will no run as usual since we have moved the self-defense class.
• FRIDAY 7PM BARBELLS FOR BOOBS AMAZING GRACE @CFU
• Or you can do it Saturday at 9am at CrossFit TakeOver
• OCT 27-28th CLOSED! 27th is our Pendlay Seminar (that is unfortunately sold out) the 28th is our CPR training for coaches, however I have a few spots left, let me know if you are interested! Cost is 20$ 9am-1pm. 
• Nov 2nd MOVIE NIGHT @ CFU!
• THANKSGIVING SCHEDULE: Thursday morning: 9am WOD Friday: CLOSED

WOD

LuRong Paleo Challenge PERFORMANCE WOD

7 min of Diane ladder:

Deadlift and HSPU or Hand-Repease Push Ups

1:1

2:2

3:3

Increase each round by one rep until the clock runs out.

RX 225/155# Deadlifts and HSPU's (head to the floor, feet must be no more than hand width apart and feet cannot be away from the wall more than their hips....kipping is allowed)

SCALED 155/105# Deadlifts and Hand-Release Push Ups (feet are NOT allowed to leave the floor during the movement, chest to the floor, release the hands, in the "up" position you need to be in a complete plank...no snaking/worming allowed!)

Our new members and beginner classes will be doing a scaled version of "Diane"

CASH OUT

1000m timed row