Thursday, December 4

We've got a few upcoming events to announce so you can get them on your calendar now. The first is coming up in a few days - the Paleo Potluck on Saturday, December 6 at 11:30 am (right after the CrossFit class). Bring a paleo dish to pass and we will cover all of the rules and hopefully answer all of your questions about the Paleo Challenge. If you aren't in the challenge you are still invited, but don't bring something the rest of us aren't supposed to eat!

Our Holiday Party will be after Christmas and New Years this year on Saturday, January 10. It's just too hard to get everyone together before that and hopefully more of you can make it in January. We will have more details as we get closer, but save the date. We had a blast last year!'

On Saturday, January 31 we will be hosting an in-house competition. Many of you like to compete or are interested and haven't taken the plunge yet. This will be the perfect opportunity to try a competition with absolutely no pressure. The will be RX'd and scaled divisions so you can all join in no matter where you are in your fitness journey. The cost is just $20 and the event will be run just like any other competition with prizes for the top finishers. You must sign up and pay by the end of the day on January 23.

One last thing, the weightlifting class cycle wraps up this week. Next week will be a deload week with no formal classes. The gym will be open for you to come lift and Robert will program some light work for you. The new cycle will start up the following week.

Workout for Thursday, December 4 Deadlift 25 min to Find 1 Rep Max

8 min AMRAP 10 Deadlifts (135/95) 20 Box Jumps 15 Deadlifts (185/125) 20 Box Jumps 20 Deadlifts (225/155) 20 Box Jumps ME Deadlifts (275/185)

Step Ups are OK!

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