Friday
WOD

Complete as many rounds as possible in 10 minutes of:

100 Meter run
30 Double Unders
15 Kettlebell swings (M: 24 kgs, W: 16 kgs)

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REMINDER
Please try to turn in raffle tickets, shirt/tank orders and sponsor donations today at the front desk. All last minute donations will be accepted on Saturday during the event, however, we would like to process as much as possible before then.

We hope to see you all here tomorrow. Watch your CFIV peers “Throwdown” in a series of workouts for the Ronald McDonald House Charities of San Diego. Your support is greatly appreciated!  Bring your family and friends to spectate and cheer you on.

Throwdown Athletes
Sign in: 8:00 AM
Workouts begin: 8:30 AM

Volunteers
Arrive: 7:30 AM
We are in need of volunteers.  Please help us make this the best event it can be by donating your time.  We greatly appreciate any help you can give.

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Fall Nutrition Challenge
First meeting:  Tuesday, October 15th, at 7:00 PM. 
Your CFIV staff will be putting on a Health and Wellness Seminar to better educate you on Nutrition and other aspects of being a healthy athlete. This includes the Paleo and Zone Diet as well as nutrition specifics for reaching and maintaining your most ideal weight for an healthy and athletic lifestyle. We will follow with a Q & A session and we will have healthy meal samples for you to try.  Saturday, October 19th we will be available for questions and meal planning during Open Gym from 8:00 am -10:00 am.

Challenge Cost: $20 (cash only). You can pay ahead of time or at the meeting.
Sign up: Front Desk
7 PM class will be cancelled on Tuesday, Oct 15th. 


Schedule of Events

October 15, 7:00 PM: 1st Nutrition & Wellness Meeting
October 17th: Challenge Starts & Pre-Challenge WOD
October 19th, 8:00 AM-10:00 AM: Meal Planning & Make-up WOD
October 27th, 6:00 PM: 1st Paleo Potluck & Halloween Costume WOD
November 12th, 7:00 PM: 2nd Paleo Potluck
November 20th: Post Challenge WOD
November 22nd: Challenge Ends
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