October 22nd, 2015

A. Deadlift
10-5-3-1-1-1-3-5-10 reps

This is NOT for time. Focus on good form and rest as needed between sets

B. Flight Simulator
8 mins to get as far as you can into the flight simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of unbroken Double Unders

You must stop after each successful set. After 5 double unders, stop, reset, and then start your round of 10. After 10 unbroken double unders, stop, reset, and start your round of 15. If you trip up before finishing the set you’re on, you must continue attempting until you finish the set unbroken.

Don’t have doubles yet?  Attempt double unders at the beginning of each set. After a missed rep, start single unders. Double the reps of unbroken single unders to complete each round.

Box News
We have big news for the Halloween Eve Throwdown!  We want to give a huge THANK YOU to Thornley Transport for donating some AWESOME prizes for us! There will be a prize for the top 3 men, top 3 women, and best costume of the night.  We also want to give a big thank you to Progenex for providing us with some prizes for you all as well!  This is going to be a fun night for a great cause!

There will be a small raffle that evening, with all of the proceeds going directly to CAPSA. We are going to grill burgers and have side dishes as well, so come ready to have fun (even if you don’t want to do the 3 events 🙂 ) The cost to participate in the events is only $15 – and all of that money is also going to CAPSA. Please email Cerissa at cerissa@cfantietam.com to let us know you’re coming.  Read more about the events and details of the evening HERE. Read more about CAPSA and their great cause HERE.