Friday, November 11

Please remember to sign up in advance for Saturday classes so we can prepare properly and give you the best experience possible. Thanks to all of you that signed up for the Row Raiser on Nov. 19! We've got one team full and we are almost full on team 2 (sort of). You still need to go to the fundraiser website and register. Do that here!

Make sure you let your friends and family know about this great event. Team one has raised well over $1,000 so far from outside donations. Your entry fee can come from other donations!

Weekly Roundup time!

1. DOWN THE HATCH, MISS A SNATCH? - A look at the effect of moderate alcohol consumption on fitness and health.

This is a good article from the CrossFit Journal on how alcohol effects us. It's not all bad! But, as we all know, excessive alcohol consumption is not good for our health or training. However, moderate alcohol consumption may actually help us in some ways. Read the full article for more info.

2. Here's your weekly "let an 11-year-old make me feel bad about myself" post!

Yeah, Elle Hatamiya is a national champion weightlifter and a level 5 gymnast. Can't wait to see her grow over the next few years. Click here to read more about her.

3. We're starting with Jackie tomorrow (then doing some more). Every time we do Jackie I think about the time they did this workout at Regionals in 2013. Maybe the most exciting Regionals event I have ever seen. Enjoy!

Workout for Friday, November 11 Continuous Running Clock, For Time: "Jackie" Row 1,000m 50 Thrusters (45/33) 30 Pull Ups then: 5 Rounds of Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats then: "Short Fran" 15 Thrusters (95/65) 15 Pull Ups 9 Thrusters 9 Pull ups

10 minute Cool Down Bike or Row - as soon as you are done with the workout

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