WOD 10-17-2014

So apparently most of you don’t like to cook, so pizza won out unanimously. Sooo, if you will be eating pizza and/or drinking beer at the Halloween party please sign the sheet in the lobby so we have a head count. Pizza is $5. We are providing beer.

Also, Monday from 5 pm until 6:45 pm Stephen Wade, a local massage therapist will be at the gym to give free assessments on any injuries or pain you may have. I (as well as quite a few other CFR members) have seen him for multiple issues and he is super knowledgable and really good at what he does. Definitely stop by and see him if you are experiencing any pain or mobility issues.

Split any way you want:
Run 1600 M
30 Squat Cleans 135/95#

Skill: 30 hip extensions
Mobility: 5 minutes on the foam roller