If you would like to do the Ropes course on JI on 10/2 please put your name down at front deak. It will be approx. $20 depending on our numbers. Open gym will be closed that day for the CFNC outing.

5×5 Pause Backsquat (:02 Pause only on 1st Rep) (RPE 7-8 All sets)

20 Push Ups
30 Air Squats
200m Sprint

*10min Cap
*Mod push ups to meet Cap


Reminder open gym is closed this weekend for L-1 Seminar!!!

If you plan on going to the Beach WOD please let Cara or Craig know! If no one confirms we will not have it.

With a Partner:

Friendly Fran “variation”
21 Thrusters (115/85)
21 C2B Pullups

*Partners split anyway needed

Then at the 10min Mark…..

9mins to establish heavy Front Squat from Rack

*Score is Time and 2 FS weights