“Wake up every morning with determination so you can go to bed every night with satisfaction”

Warm Up: 2 rounds:

  • 10 Hanging knee tucks or leg raises 
  • 10 Hollow/Bananas
  • 20 Second Rear Support

Strength: Push Jerk, 4×6, 75%, Every 90 Seconds (focus on cycling the bar from one rep to the next)

WOD: 4RFT

  • 21 Push Press (95/65) (Move fast, lift light)
  • 18 Cal (Alternate rounds between the row, bike, or ERG) (go hard)
  • 15 T2B (moderate challenge today. Start with T2B and scale down as you get more inefficient)
    • 24 Min Cap

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:

9.21.16 scores 9.21.16 wod