MAJOR Congratulations to Jon Burklow for completing the CrossFit Level 1 Trainer Certification this weekend!! Look for JB teaching class!!

Winner of the Costume Contest: Yessi Banda! We will register you for the Gobble Jog and you can pick out a hoodie. Thanks so much to everyone that dressed up!

This Friday, 7:00 pm, the Powerlifting class will host a mock meet. The event will be totally free and is geared towards any strength class member that cannot compete on Saturday at the Georgia Powerlifting Championships. Please come and cheer these lifters on as they set their sights on big PRs!

Warmup
Run to Sessions St. 2x

3x (10 minutes)
Hip mobility series
10 Down dog push-ups
5 Pull-ups

Skill
Kettlebell Snatch practice

Conditioning
5 Sets
Single Kettlebell Complex (24k/16k)
5 Swings (right arm)
10 Alternating lunges (hold kb in right arm rack)
5 Snatches (right arm)
Swing to switch hands
Repeat on left side
Then 60-90 seconds active rest/breathing/mobility drills