Workout of the Day (WOD)

Friday 10/25/13 Halloween Party Saturday Night!!!!!

Whoo Hoo!!!! What are you doing Saturday Night?  Well Coach Valery and Matt are hosting a CFIB Halloween Party at their house.  This will be a lot of fun!  If you're new to the gym come on out to meet other members.  If you've been here for awhile you know how much fun our events are.  See what the people you sweat, joke and cheer with day in and day out are like away from the gym.  I would say in regular clothes but I'm going as Slutty Saturday Night Fever John Travolta (it's Halloween I can get away with wearing risque outfit if I want and not be judged)  Which means.....Wear a costume!  We will have a keg, spote and snacks.  If you want anything special.....bring it :-)  Address:  3511 29th ave W., Seattle, WA, starts at 8pm.

Even with the Halloween Party at Matt and Valery's house, this is the weekend of halloween parties, so be careful to not fall off the wagon too hard with the Paleo Challenge.  You can have a good time, party it up and follow a clean diet.  Keep strong and tell me about how it went. 

Make sure to let us know about your PR's and firsts.  Congrats to Steve F. on getting his first Rx and congrats to Georgette with getting her first pull-up(see video below) 

Here is Malama and Matt and our CFIB Halloween WOD.  What will Matt be for Halloween this year at his party?

Here is Malama and Matt and our CFIB Halloween WOD.  What will Matt be for Halloween this year at his party?

Strength:  Backsquat
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 85%
Set 3 – 1 rep @ 90%
Sets 4-7 – 4 reps @ 80-90%
Rest 2-3 minutes between sets.

WOD:
5 Rounds
10 Weighted Lunges (155/105 ea leg = 1) (held in the front rack not on your back)
8 HSPU