STRENGTH

Back Squat
Set 1 – 10 reps @ 55% of 1-RM
Set 2 – 10 reps @ 65%
Set 3 – 6 reps @ 75%
Set 4 – 6 reps @ 80%
Set 5 – 4 reps @ 85%
Set 6 – 4 reps @ 85-90%

WOD

10 Squat cleans
400 M Run
3 Rnds
Fitness: 95/65 (15 Squat cleans)
Performance: 165/110
Open: 205/135

DRIVE @ CFH 5:30PM

4 Turkish Get ups
6 Glute Bridge
10 1 Legged DB RDL (5 each side)
Run 400 M 
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Run 400 M
**Save the Date**
Saturday October 13th  – Flu Shots offered at CFH 8:30am-1:30pm
Saturday October 20th – Flu Shots offered at CFHE 8:30am-1:30pm
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
Saturday October 27th- Halloween Throwdown at Harbor East! More info

The week of October 22nd through 27th, Crossfit Harbor East will be hosting a week long group foundations program, meeting Monday (22nd), Wednesday (24th) & Thursday (25th) at 7:30pm. Each session will be 1 hour in duration and include a group workout. This program is designed to help introduce athletes to the foundational movements found in Crossfit. The class will be lead by Coach Nicole and Owner Geo Rockwell. Classes will be kept small so as to ensure that all athletes get the right amount of attention, cues, and critiques while learning each movement. Athletes will learn squats, presses, olympic lifting, and gymnastics all under the supervision...