tomorrow is Stesha’s birthday!

If you haven’t met Stesha yet, the loss is yours.  She has been coaching the a.m. and noon classes since the beginning of time (okay, just the start of July).  Those who have worked with her know this already, but she is such an excellent addition to CF801.
Thanks Stesha for all you do!

We’ll take a break from testing today and tomorrow.  If you still haven’t completed your 1rm back squat and 85% amrap, please try to get that in today.

Finally, Fight Gone Bad VI is going down next week on Saturday, September 17th.  We will be participating and this is another opportunity, similar to 31 Heroes, to make a donation for a great cause.  Check out the details here and get registered!

training:
part 1 -
rear elevated split squat: 3 sets of 6-8 reps/leg at 3010 tempo, 90 sec rest b/n sets
(3 second descent, 0 sec pause, 1 sec up, 0 pause at top)
keep loading moderate and maintain prescribed tempo

part 2 -
amrap in 15 minutes
15 kettlebell swings (unbroken)
250 meter run
15 wall balls (unbroken)

Unbroken means unbroken, straight reps without putting the weight down or stopping to rest.  If needed, take a few extra seconds to prep yourself for each set.  Also…don’t go down in weight on the kb swings and wall balls just because you are nervous about 15 straight reps.  Stick with the weights you would normally use.

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