Nov 17-18, 2011 – WOD


Check out the third picture from the top, furthest guy to the left on the bottom row in a blue shirt. That is Larry Cacao, Certified CrossFit Level One Trainer. Congrats Larry! Make sure you give him props when you see him.

I wanted to remind everyone that Friday, November 18th is the deadline to register for the December 17th Grand Opening & Member Appreciation Celebration. The list is located in the front of the gym. Location and details to follow. It will, however, be in the evening. (35 people RSVP’d so far)

***ATTN*** The gym is participating in a holiday program to support our troops. Camp Pendleton Marine Corps Families Secret Santa Program. 1200 families of E-5 ranked Marines or lower. Some are deployed, but all are in need of some help around the holidays to make sure their families have a Merry Christmas. Toys and/or gift cards are best. $10 is the least we can do to show we are thankful for them putting their lives on the line for our freedom. We will be providing a giant gift box at the gym. Bring your contributions to the gym by December 9th. CrownTown will bring the gifts to the December 10th NLI, where the individual handling the delivery to the Marines will be. Let me know if you have any questions.

Skill – Split Jerk 1-1-1-1-1-1-1 reps

WOD – Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Cool down – 2 minutes max reps of Muscle-ups/transition practice/ring dips: work to your ability

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

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