Saturday, Oct 5th: Compassion WOD for Orphan Aid Liberia at 9:30 am. $10 to participate (including your friends & family). Divisions: Rx, Scaled, Beginner. Raffle tickets for a Concept 2 Rower available for purchase: $10. Every dollar is going straight to OAL. We can accept cash, cards, or checks (made out to OAL). Be sure you sign up to participate just like you would for other CFSQ classes!

then,

Saturday night: Peter & Juliana Hardy will host their annual fall party. This year they are doing it potluck style and ask that you bring your favorite paleo dish or drink. Mature kids are welcome. Parking is on the street. Feats of strength are expected.

Reminder: Square Massage is offering $10 30-minute massages or $45 60-minutes sessions for CFSQ members, friends & family. Massage sessions can be purchased as a gift! Email Eric for an appointment: eric@squaremassage.com.

Finally, there’s a new personal trainer in the house. His name is Andrew and you can expect to see him around class offering you mobility advice during your training. Full bio coming soon.

Warmup
Speed Ladder

4 Sets
10 Kettlebell Swings
10 Push-ups
10 Goblet Squats
10 Sit-ups

Conditioning
In case you missed it the first time around, here’s Ben Turner’s workout for winning the ‘Spirit of the Paleo Challenge’ award…

“Ben”
21-15-9 AFAP
Sandbag clean + squat
Box jumps
KB Swing