Weekly Announcements:
1. The Mid-American Weightlifting Championship is this Saturday and Sunday. Please come out to support your fellow Riser’s as they post a total in the Snatch and Clean & Jerk. If you’re able to volunteer during the event, please sign up for the day and time on the whiteboard.
2. There will be no classes Saturday, Oct. 20th and no open gym Sunday, Oct. 21st.
3. See note on Monday’s post regarding the 15 week strength training cycle.* Remember to log your results everyday!
4. Click here for Yoi’s pictures from “Fitober Fest.” Thank you for sharing Yoi!
Make Up Day
CFRise Endurance S&C
PARTNER WORKOUT
10 Rounds:
250m Sprint Row
10 Box Jumps 24/20″
40m KB Farmers Carry (2x1pood/2×1.5pood) – from edge of pullup cage to turf and back
*one partner working at a time,
*Partner 2 cannot start rowing until Partner 1 reaches the pullup cage from farmer’s carry
