I said on Facebook that Wednesday’s benchmark WOD had squatting and it’s a sprint – any guesses?  C’mon folks, what is ed it’s “Fran!”  I’m excited to see how everyone does after a good cycle of front squatting.
We’re considering moving the 5:30am classes to Mon, Tues, Thurs and Fri.  If you are a Zero Dark Thirty Warrior, let me know if you have thoughts.
We’ll hold an express class this TUESDAY at 7:30pm.  That way it will not fall on a benchmark WOD day.
We will hold one workout on next Labor Day, September 2nd, next Monday at 9am.
We will hold a Lurong Paleo Challenge briefing at 7:30pm, next week on Tues – September 3rd.   
 Big shout out to Denny who is holding strong in 5th place of the Bounty Hunter Open. Denny has been off to the side, training and competing…you may have seen him get video taped once or twice. Extra effort in training and in life. Denny is truly an inspiration to CFO and we look forward to seeing him compete in Caffeine and Kilos and in the 2014 Open.

 
Workout of the Day
Strength
Deadlift
6 sets of 4, every 2 minutes
As I said before, this week drop numbers, as we will rebuild.  For men, I would recommend a 30# drop, for ladies, a 15-20# drop.  Remember, we plan to add 10-20# each week.
Conditioning
AMRAP 15
25 Kettlebell Swings 53/35
Run Parking Lot
25 Pushups