Friday 131129

Caitlyn Finals on "UNO"

Caitlyn Finals on “UNO”

“Just keep going. Everyone gets better if they keep at it” -Ted Williams

Friday.. We will only be holding a 0530a, 7a class and 4:30pm open  gym with Taylar.. 

Inch by Inch Weekly-Challenge: 2k Row for time 

NO YOGA on Saturday!

Doterra – We will be placing a Doterra order, specifically for Diffusers. If you need a diffuser let us know and we can get you one ordered. They range in price from $50-100. They are great during the winter months to diffuse On Guard to keep the sickness out of your house or to diffuse Breathe or Peppermint for those yucky colds. Post to comments or let send us an email at We need orders by Friday December 6th. 

Playcare is ready to go next week. We have found coverage for both the 9a and 10a classes!!! As a reminder, please don’t bring sick kids (if they are too sick for school they are too sick for playcare) or kids over the age of 8. Also, please be mindful of picking your kids up from the area as soon as you can after your WOD. Thanks!!

Dynamic Warm-Up-Mobility
Prepare for…

Strength: 4 Sets of the following “Not for time @ 55-65-75-85% of 1 RM
Halting Snatch Deadlift + High Hang Snatch + Snatch

3RFT of:

8 Pistols alt Legs
3 Fat Bar Clusters 115/75 95/65 75/55 
18 meter Over Head Lunges 115/75 95/65 75/55 
5 Muscle Ups * 10 C2Bar or Pullups & Dips
18 meter Over Head Lunges
* Scale Pistols with a band on Pull up rig 

Team cool down, light row, bike, run, Mobility stretch 5-7 min

CF Endurance:
Family Fun time Ski, Snow-Shoe, Hike , Pick up Football game.
*Anytime you think about work or anything but family you owe them 5 burpees. Tis time for family, so let me help you remember what is most important.

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