MON 10.15.12

Hydrostatic body composition testing is Wednesday

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Sign up for your time slot (10 minute increments) at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.

Jump Rope Seminar at CFM on Oct 20th

Molly Metz, world jump-rope champion and viral video legend (check out her video of 10-minutes non-stop double unders), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You’ll be a double under pro after she’s done with you. Cost is $45. Register here.

CFM’s 10 am class will relocate to Piedmont Park this Saturday (meet at the Active Oval gazebo), but the 11am class will be held at the box as regularly scheduled.

SAVE THE DATE: Halloween Glow Stick WOD is Wed, 10/31 at 8pm!

Mixed teams at East vs. West

Workout of the Day

A. Front Squat: 12-8-4, 2min rest
B. 10 sets:
5 burpees AFAP
100m row/run or 20sec AirDyne
3min rest

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