Take 10 Minutes to work up to a heavy-ish Thruster taken from the deck, then:
3 Rounds for max reps of:
1:00 Thrusters, 135/95
1:00 Weighted Pull-Ups 45/25
1:00 Rest
Use a Dumbbell anchored between your feet to weight the pull-ups.
Post total reps per movemet and Rx to comments.
Chantzy says, “Happy Halloween!”
Happy Birthday, Joel W!
CFSBK Costume Contest Today!
Jim K had been training at CFSBK while in town and left before using up his punch card. He asked us to think of a way to give it back to the community so we’re going to do a costume contest today! Anyone who dresses up will have their photo taken by one of the staff to be submitted in the costume contest. There are 4 classes remaining on Jim’s card which can be used for Group classes or Active Recovery. Happy Halloween, Everyone!
New Strengh Cycles Announced
We’ll be running 4 abbreviated (6 Week) cycles leading up to the December holidays. Peep the deets below!
Cycle A (Novice Program)
11/14/11 – 12/23/11
Mondays and Wednesdays from 7:00-8:30pm
Fridays from 6:00-7:30pm
Learn more and Register Here!
Cycle B (Intermediate/Advanced)
11/15/11 – 12/23/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am
Learn more and Register Here!
Cycle C (Morning)
11/14/11 – 12/21/11
Mondays and Wednesdays from 6:30-8:00am
Learn more and Register Here!
Strength Cycle Continuing Education
11/15/11 – 12/22/11
Tuesdays and Thursdays from 6:00-7:30pm
Learn more and Register Here!
What were some Halloween Costumes you dressed in as a child? How about more recently?
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The History of Halloween History
How to Create a Gaping Hole in your Gut Gizmodo
Has Halloween Become Too Comercialized? The Onion