Congratulations to the winners of the Paleo Challenge! Jade came in 1st place and Lyndzey took 2nd. Ben was named “Spirit of the Challenge.”

October 5th is Survival of the Fittest in Woodstock. Representing for CFSQ will be LB, Andy W., Sara Ann and Ben! Please make plans to join us for the day, a few hours, or just stop by to say hi! There’s still time to sign up. If you are interested, but on the fence and want to discuss, please do not hesitate to contact us.

The night of October 5th, Peter and Juliana Hardy (who both participated in the Challenge, taking 5th and 9th place, respectively, and had a true Whole30) are hosting a Post Paleo Challenge & Garage Games Potluck Party! This will be the 2nd year they have invited the gym into their home. All CFSQ members and strength athletes should be there and bring a favorite paleo (-ish is okay too) dish or drink. Come celebrate with us!

Reminder: Strength class is cancelled tonight. Tomorrow’s class will be at 3PM.

Warmup
Run to the corner

Alternate with a partner
4 sets each (12 minute limit, this should take less than 10 minutes)
Barbell complex*
4 deadlift
4 hang power clean
4 front squat
4 push press
4 back squat

*first set with empty barbell, after that add a little weight–most guys should use 95#, most women 65#

Lift
7 x 1 @ 75 – 90%
Snatch

3 x 3 @ 85%
Back Squat