Wednesday 
CF WOD

3-3-3 Pause Clean & Jerk

Then,

Complete 3 rounds for time of:
50 Kettlebell swings (M: 24 kgs, W: 16kgs)
25 Hand release push-ups

*Rest 1 minute between each round.

CF LITE

Every minute on the minute for 16 minutes:
Even minute: Max double unders
Odd minute: 3 muscle-ups or 3 wall walks

KADY_______________
Nutrition & Wellness Challenge
Starts Tomorrow!

October 17th – November 22nd

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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Upcoming Clinics
Tuesday, October 22nd: Beginner Olympic Lifting @ 5:30 PM
 – 4 Spots
Tuesday, October 22nd: Olympic Lifting @6:00 PM – 5 Spots

*Be sure to reserve your spot for these clinics. Space is limited!*
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