Monday
WOD
Every minute on the minute, for 8 min: 3 Snatch Grip Deadlifts

Then,

Complete 3 rounds for time of:
400 Meter run
20 Overhead alternating weighted lunges (M: 45 lb plate, W: 25 lb plate)

CF LITE
16 Rounds Tabata Mash-up of:
Box jump
Toes-to-bar

PAM_______________
REMINDER
Today is the last day to sign up to compete in the Throwdown. Make sure you are signed up on the board next to the staircase. If you don’t have a partner, that’s OK, we will partner you up with someone.

Only 5 days left!
We hope you all have had a chance to sell/purchase shirts and tanks, raffle tickets and/or received sponsor donations. Money and raffle tickets need to be turned in by Friday, October 11th.
We would appreciate any prizes you could donate for the raffle as well.  If you own a local business or know someone who does, gift certificates would make a great prize!

Red Shoe Day Thowdown – WOD 2
Complete 3 rounds for time of:
7 Power cleans (M: 115 lbs, W: 80 lbs)
14 Toes to bar
Sprint

Each athlete completes 3 rounds in tag team style. Athlete 1
does a full round and tags athlete 2 off before they can start their cleans.
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Upcoming Clinics
Tuesday, October 8th: Beginner Olympic Lifting @ 5:30 PM
Tuesday, October 8th: Olympic Lifting @ 6:00 PM
Tuesday, October 15th: Beginner Olympic Lifting @ 5:30 PM
Tuesday, October 15th: Olympic Lifting @ 6:00 PM

Space is limited.  Please sign up to be guarantee a spot
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