Tuesday
WOD 

Complete three 10 minute intervals on a running clock of:

Run 1 mile
Complete as many shoulder press as possible with remainder of time (M: 115 lbs, W: 75 lbs)

Run 1 mile
Complete as many push press as possible with remainder of time (M: 165 lbs, W: 115 lbs)

Run 1 mile
Complete as many push jerks as possible with remainder of time (M: 205 lbs, w: 135 lbs)

CF Verve

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Halloween WOD and Zone/Paleo Potluck

Wednesday, October 31, 2012
Costume WOD 5:oo pm -6:00 pm
Potluck 6:00 pm – 8:00 pm 

CFIV Athletes, come join us for a fun filled Halloween night! WOD in your best costume and get the chance to be voted best costume by your peers! Please bring your favorite zone/paleo dish that serves 5-10 people for the potluck following the WOD. Use this as a check in on your progress with the Nutrition Challenge. It’s the perfect time to share what you have been eating and the awesome recipes you have been trying! All members and their families are welcome!

Due to the Costume WOD and Potluck,  the following classes will be canceled:

6:00 pm Regular
6:00 pm Fundamentals
6:00 pm Kickboxing 

7:00 pm Regular 

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