WOD | SEPTEMBER 16, 2015

WOD:

Strength: 

     Back Squat - 5 x 3+ @ 80%

     *Last set is max effort 

MetCon: 

     10min Clock...

     1K Row 

     With Remaining Time AMRAP: 

     6 x Burpee

     6 x Pull-up

COMPETITOR'S WORK:

Rest Day.

BOX INFO: 

New Member September

         - Starting September 1st - 20% off Elements package

Mobility and Performance Series

         - Verge CFFW - TONIGHT @ 7:30pm

Schedule Change

         - New Extra time now available at Verge: 7am-8am, Monday - Friday

"Spare me the Headaches!"

         - Help our own Nicole Spare raise money for a great cause

         - Follow THIS LINK for more information and to donate