“To finish first; you’ve got to run like you’re in second”

Skill: Pull Up (Stay as close to strict as possible) (review negatives, jumping pull ups, re-establish what bands are appropriate to use on a personal level)

  • 4×8

WOD: Every 4 Min for 28 min

  • 400 Meter Run (scale down to 200 Meter if you see your 400meter is taking over 3 minutes)
  • 12 Floor Presses (135/95) (moderate weight, should be able to get out at least 8 every time)
  • 6 SDHP (135/95) (heavy today, these 6 should be a challenge)
    • rest the remaining time before the next 4 minute interval starts
    • nothing to record

Box News:

  • This Saturday during Bootcamp we will have a photographer coming in to take photos for the New Website by Fuel Fire. Come out and support
  • We are also in need of some testimonials and photos! Photos will be taken 9:15am-9:30am
  • Please answer the questions below and email them to me (or just some of them)
    • 1.       What was your main concern about joining Isabella Fitness/CrossFit Sayreville Family?
      2.       What did you find as a result of becoming a member of IF/CFS?
      3.       What specific feature did you like most about IF/CFS?
      4.       What are three other benefits of IF/CFS?
      5.       Would you recommend IF/CFS? If so, why?
      6.       Is there anything you’d like to add?

Events:

9.22.16 wod 9.22.16 scores