Paleo Cookout on Friday night after the 5:30pm class – please bring something to share!!!! (oh and yes we can have beer and wine!)The winner from the Clean Eating Challenge will be announced!!!
Please do not park in the driveway that leads to the Salon and Tattoo Parlor anymore. We can use the parking lot above, the parking lot by the garage door and ofcourse the street. It seems that UPS and the mailperson have complained several times. We have plenty of spaces and we are fit so we can walk!!! 🙂
Please remember to bring in your donations for the Thanksgiving program – we will be delivering the food and donations on Friday, November 18th.
The Turkey Trot is on Thanksgiving morning! Lets try to get a large group representing CFGB there – you can choose the 10k run or the 2 mile run/walk! www.turkeytrotrace.com
Congratulations to John and KK who became 1st time grandparents today! Welcome to the world baby Henry!
Don’t forget the CrossFit Endurance Class at 6pm!
Dynamic Effort: Push Press
21-15-9 reps for time of:
Deadlifts, 225/155 pounds
Handstand Push Ups
There is no swimming tonight! There is swimming on Monday evening at 7:30pm.
A message from Coach Jill:
Okay, CFGB, we all witnessed the swim at the Games. I was jumping up and down with excitement… but from what some of you have said, I may have been the only one. Whether you aspire to competing in the Games one day, would like to compete in a sprint triathlon, or just really want to be able to swim better, come over the KAC at Simon’s Rock for CFGB SWIMS!
As many of you know, I am the (very proud) head coach of the Snapper Swim Team. I’ve been teaching people to swim for fifteen years and have been coaching various levels of competitive swimming for the past ten years. I know that doing Crossfit has made me a better swimmer, and I hope that swimming will only add to your Crossfit experience!
Each Monday from 7:30 – 8:30 PM for six weeks, October 3rd – November 14th, I will be holding a swim clinic/workout at the KAC. This will be an informal opportunity for anyone to come in and swim. I will teach beginners (if you don’t do rotary breathing comfortably, consider yourself a beginner) the basics and also will create a skill-based workout for those who have the breathing down and just need to focus on form and endurance. From there, the possibilities are endless!
The cost is $5 and you will sign in to the KAC as my guest.
I hope to see you at the pool!