Thursday October 5, 2017

Posted on Oct 4, 2017 | 0 comments

Save the Date!  Friday November 3 @ 6pm, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck!  Put it on your calendar. 

Sunday October 29th, there will be a group of us from CF Lodi participating in the Dionysus Dash Lodi.  It is  5K walk/run through the vineyards of Lodi.  Please feel free to join us.  Even if you like to do more walking than running we would love to have you out there with us. There will be wine at the finish line.  You can sign up through Eventbright.  DO IT NOW!

***THIS SATURDAY, Saturday October 7th, we will have a slight change in our Saturday Hours.***

Open Gym 7-8:30am

CF Class 8:30-9:30am

Strength:

*There will be an additional Squat WOD on Thursdays.  (Speed Days)

1. Box Jumps

3 x 4

2. Back Squat

6 x 3 @ 60%

WOD 1:

Every 10 Min for 4 Rounds

400 m Run

15 Burpee Box Jump Overs 24/20

20 Alt DB Snatch 50#/35#

400 m Run

WOD 2:

50-40-30-20-10

Wall Balls 20#/14#

Box Jumps 24/20