1) Nov 2nd Holiday Party Evite – RSVP as soon as possible.  We need a head count by Wednesday.

2) Register for your Nov. 2nd Fight 2 Give heat HERE.

3) Fight 2 Give Donations – HERE (we have had less than 15% of our CFD population donate or ask for donations.  Step up for a great cause).

A. Take 20 minutes-
Back Squat: 60%x3, 70%x3x2, 80%x3x3, 85%x2x2
Beginners: Sets of 3s.

B. 10 Rounds for time:
Russian KB Swings 70/55lbs – 10 reps
Air Squats – 15 reps
Double Unders – 30 reps
*15 minute cap

C. Bonus Round: Mobility
A great stretch after today’s work. Spend 8-10 minutes in the “Couch Stretch”, either directly following class or before bed.  Refer to video for demo.


Welcome Graduating Onramp Team "Shut it Down" to Lincoln Square.

Welcome Graduating Onramp Team “Shut it Down” to Lincoln Square.