15.10.09

PLEASE READ THIS POST. THERE ARE UPDATES IN IT! THANKS!


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Congrats to Jessica, our newest BIT grad!!!!

 

1 – WE NEED JUDGES/HELPERS FOR THE FESTIVUS COMPETITION ON SATURDAY OCTOBER 17TH.

WE WOULD APPRECIATE IF YOU COULD PITCH IN. WE HAVE BANERS THAT ARE DOING THE COMP, SO COMING TO CHEER THEM ON WOULD BE GREAT! 2 BIRDS, 1 STONE! PLEASE HELP!!!

THE MORE WE HAVE TO HELP OUT, THE SOONER WE WILL BE OUT! IT WON’T BE ALL DAY. MID-AFTERNOON IS OUR TARGET TO BE DONE, BUT WE NEED YOU ALL TO HELP!

2 – Barbells for Boobs – Saturday October 31. We will have sign-ups at the gym. It is a great WOD for a great cause! I will have the link to donate to breast cancer soon!

3 – We will be closed on Sundays for a little bit. There has not been enough interest in Sundays, since we have opened up Saturdays. Saturdays have become more popular. This is a trial period. We will see how it goes. If you want Sundays back, let us know!

4 – We will be closed Friday, October 16 in order to get set up for Festivus. Thanks for your understanding!

 

Friday, October 9

 

Warmup:

See Whiteboard

 

Strength:

Strict Press

3×5 @ 70% of 1 RM

 

WOD:

2 RFT

50 DU’s (150 Singles)

40 OHWL (45/35)

30 Ring Rows

20 Front Squat (115/75)

10 Pushups

 

25 min. Cap