Janice has the eye of the tiger

“Running Grace”

5 rounds of

200m run
6 Clean and Jerks (135/95#)

(scale weight as needed)

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Next Friday, the 20th, we will begin or trail run at 5:30 am sharp. Be there early to warm-up.

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No evening class next week (17th, 19th)

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Cool short read from CrossFit Watertown- Their Mindset

Syncronized Sit-ups

“Happy Halloween”

We will see if anyone shows up after the big night of partying. Then if anyone one shows up, we will see who will meet “the Clown.”

“Running Grace”

5 rounds of:

200 meter run
6 Clean and Jerks @ 115/75#

For Time.

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“Variances in effort, intensity, enthusiasm, and performance are an inescapable part of life. The belief that these natural variances can be planned for months in advance in order to optimize performance at a later date is hogwash.”
- Greg Glassman

The ladies rocking the pull-up ladder

We will review the clean and jerk before the WOD.

Look for the cool WU coming your way.

WOD: as many reps as possible in 20 minutes of:

1 min of Clean and Jerk (95/65#)
1 min of rest

(Alternate on the bar with someone)
(Thank you CF Vancouver for the WOD)

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No class Next Saturday the 1oth. I pick the t-shirts up on Tuesday.

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41 of 45. Envy is a waste of time. You already have all you need.

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