Weekly Announcements: 
- A few of us are planning on doing the October 8th Tough Mudder in Englishtown. If you've had an itch to get a mud race in then join team Crossfit Bayonne! 
- The Team series is upon us. Don't feel like paying Crossfit HQ 40 bucks? Who does? But you're doing the workouts Friday Night so... you better find a partner. We will be creating in house leaderboards so we can still talk trash on each other and figure out who's the fittest team in the gym. Game on. oh.. and there will be additional rankings for best team name so think hard. 
- We ran out of FitAid. I will be ordering cases of Fitaid on Tuesday morning. If anyone would like to purchase a case(or 20) wholesale from me you can save a little bit more than if you buy them from FitAid. Each Case is $55 and the FitAid Fuel case is $65. Just Venmo me the payment and let me know which case you want in the payment details. Orders go out Tuesday at noon. 

Warm-Up
7 Minute AMRAP
10 lateral Duck Walks (left, then right)
8 Cossack Squat
6 Deep step up (higher than normal box)(each side)
4 Strict SL toes to bar(each side)

Strength
15 Minutes to find...
Back Squat 10RM
then...
Every 2:30
R1: ME @ 100%
R2: ME @ 90%
R3: ME @ 80%

Conditioning
10 Minute AMRAP
200 Meter Run
20 Pistols(alternating)
20 SA Sumo Deadlift High-Pull(10 left, 10 right)

Finisher
Partner abs
2 Minute AMRAP
P1: 20 Flutter Kicks
P2: Hollow Hold