MONDAY!

Tracy during our Barbells for Boobs event! We raised over $2,000! 

Thanks for coming out, supporting the cause, and all of the donations!

Dead Lift
10-8-6-4-2 for max load, rest as needed between sets.
The goal is to go up in weight on at least one set from the last time we did this. (Wednesday Sept 10th)

WOD
7-6-5-4-3-2-1 Muscle ups 
14-12-10-8-6-4-2 Burpee Box Jumps, 24/20

Scaling Options for Muscle Ups:
14-12-10-8-6-4-2 of C2B Pull Ups and Ring Dips (can only use the THIN purple band on dips, no bands for pull ups, no ring rows)
OR
14-12-10-8-6-4-2 with paralettes: Start with a push up, pass through, into a dip (that equals 1 rep)

NOV 1: Cody Hart and his Jr. Class of GCA is hosting a 5k run/3k walk November 1st at Bells Mill Park in Chesapeake. This benefits the Jr. Class and a portion is donated back to the union mission. Please come out and support Cody and his class. http://www.gcagators.org/index.php/support-gca/373-3rd-annual-later-gator-fun-run

WEIGHTLIFTING SEMINAR
http://www.thestrengthagenda.com/crossfit-unrivaled-weightlifting-clinic/