***ATTN***

Monday, October 31st, there will be the 6:30am group, 7:45am BaseFit, 8:30am group and 1 pm group only. The 5:30pm and 6:30pm classes will do today’s WOD on Tuesday at their normal class times. All other classes on Tuesday will be Open Gym. On-Ramp on Tuesday at 7:30pm.

Supplements are in! We have Stronger Faster Healthier brand of omega 3 fish oils, Pure Whey Protein and Post WOD Recovery shake. Fish oil is sugar free, liquid flavored and is the most potent and nutrient dense omega 3 I have seen for 75 cents a day. Pure Whey and Post WOD are both from grass fed cows. Prices are on the whiteboard in the gym. For more info go to their site www.strongerfasterhealthier.com.

Shirts are coming in next week! This first run of shirts will be made to order. Once order is placed we’ll have shirts within a week. I just want to see what styles/colors are most popular before I decide on quantities to carry in stock. Please get your CrossFit CrownTown gear sized and ordered when samples arrive. I want to get all of your CrossFit body’s advertising the gym and supporting our athletes at the November 12th competition in Orange County.

This is a short video of the notorious Mike Burgener (Burgener Warm-up). Watch this video and adopt this same mentality when it comes to PR’ing. I’ve mentioned this to a few of you, but I wanted to share it with everyone. Good stuff.

Skill – Lowers from an inverted hang on the rings

WOD – Five rounds for load and time of:
3 Cleans
20 Burpees

Post load and time to comments and www.beyondthewhiteboard.com

Cool Down – Weighted Pull-ups 3-3-3-3-3

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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