Announcements:
1) The Whole30 Challenge is now over and voting has begun! Everyone will be allowed to vote ONLY during the first 10 minutes of class! Voting will run all week, ending on Friday with the final winners announcement taking place at our Post Whole30 Happy Hour THIS Friday at 7:30pm!
2) CFR will be CLOSED this weekend due to the Strength Specific Seminars on both Saturday and Sunday. However, Jules will be hosting a WOD at Nyack HS at 9:00am on Saturday for anyone who wishes to attend (NO CLASS CAP). That being said, we still have a couple of spots open for both the Bronze Level and Silver Level Olympic Lifting Courses. The folks at Strength Specific Seminars have worked with many of the TOP CrossFit competitors from around the world like Chris Spealler, Jason Khalipa, Kris Cleaver and now YOU could be next!! To find out more just click HERE.
Workout of the Day
Complete as many rounds as possible in 15 minutes of:
Run 400m
50 Squats
Competitors Class
Take 20 minutes to find your 3RM Hang Power Clean.
HBBS:
5×1 @ 80% 1RM
3×1 @ 85% 1RM
2×1 @ 90% 1RM
Team Sled Push:
400m @ 135#
200m @ 180#
100m @ 225#
*Weight does not include sled. Plates not in use must be carried by the team.