LBBS then… 6 RFT:
DATE: Friday, November 11, 2016
HAPPY VETERANS DAY!!!
This weekend on Clearwater Beach… 11th Warrior Charity event will be taking place. Wounded veterans, CrossFit Games athletes, & fitness enthusiasts will be working out together to raise money to help support our recovering American Heroes. visit www.11thwarrior.com for more information. $10 to spectate. $75 to workout alongside these heroes and Games athletes.
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”
― Mark Rippetoe, Starting Strength
3x H. Sq. CL 205/135
1x PP (push press)
3X Low H. SQ CL
1x PJ (push jerk)
3x Sq. CL
1x SJ (split jerk)
1:30 Rest between rds.
Did you know that Coach Adam is USAW Certified? Saturday, November 19th @ 10am, Adam will be putting on a workshop. Limited spots available. If the 10am fills up, we may open a few more slots for another workshop at 8am as well. Sign up is at the gym on the board. First Oly Workshop will be Snatches…. soon to follow will be C&J.
Wednesday, November 23rd: We will be opened only in the AM.
Thursday, November 24th: Box is CLOSED. But, we will be meeting up to do the Turkey Trot of you all would like to join. (Meeting spot TBD)
Saturday, December 3rd: Team WOD-Bring A Friend @ 9 am. This is your chance to bring friend or family member that may be interested in CrossFit. Show them what it’s all about. If they decide to sign up, you will receive 50% off next months dues. (This would also be a great CHRISTMAS GIFT!)
Saturday (night) December 17th: BOX Christmas Party @ the Livernois house! Save the Date! Details to come.
REMINDER: With the class sizes getting bigger, we ask you to please be on the schedule ahead of time and text us to let us know if you cannot make it. It helps to know if we need to pull in another Coach or not. Thank you!
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