Oct 12
3
DJ, Russell and Eric cruising by on Monday’s 5K. Don’t forget, Saturday November 3rd we’re hosting another Running Technique Clinic. Email us to sign-up!
Thursday’s WOD
Strength/Skill
Snatch Grip Deadlifts/High-pulls 3-3-3-3-3
Met-con
For time (18 min cap):
- 1000 m row
- 80 squats
- 400 m run
- 40 power snatches (75/55)
A=55/35, B=45/25, C=40 squats/20 snatches @ B weight
Notes and Announcements
- INTENSIFY shirts and tank tops are still on sale in the CF Dashboard online store. Before we send the order to the screen printers we need a minimum number of shirts/tanks pre-ordered. These shirts are a great deal and perfect for flaunting your CFI pride out there. Order yours today!
- Parents, we’re very sorry about Christy’s irregular schedule. We hope she’ll be back on a regular schedule this Friday. Remember, she’s volunteering and has to go to work if she’s called in. She’ll be hopefully getting a new job that will put her on a more regular schedule. Once she’s got her schedule set, we’ll let you know! Until then, if she can’t make it in, we please ask that you all share the responsibility of looking after the kiddos while you workout. Please make sure they’re getting along. One of you may have to volunteer to watch the kids and then wait until the next session to workout.
- Monday, November 5th is the second day of the CrossFit Kettlebell Trainer Course. The Box will be closed for this private seminar. If you can’t make it to the seminar you can still get your WOD in! We’ll be hosting another Butt-kicker at the Butte that day. Meet us at the base of Kelly Butte for a fun mile-long uphill run to the top of Kelly Butte! More info coming soon.
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Partner AMRAP
