Saturday 091205

"Lumberjack 20 Memorial Workout"

For time:

20 Deadlifts, 275#/185# – Run 400m

20 KB swings, 32kg/24kg – Run 400m

20 Overhead Squats, 115#/75# – Run 400m

20 Burpees – Run 400m

20 Pull-ups (Chest to Bar) – Run 400m

20 Box jumps, 24"/20" – Run 400m

20 DB Squat Cleans, 45#/25# – Run 400m

The Lumberjack 20 WOD is your chance to show support for the 4 killed and 11 woundedfrom Lumberjack CrossFit.  Let's use this opportunity to build upon our community when it needs us – let's take care of our own.  Donate here.

Post time to comments.

047 

Jane rockin' the front rack.

The Chan's will be hosting a Festivus party tonight from 5pm to 10pm.  Their address is listed at the gym on the events board.  They'll be providing the meat, so you should bring your finest Paleo side dish.  Gluten-free beer and wine will be provided, but you're on your own for the hard stuff.  Save your cheats for Saturday and enjoy a night free of weighing and measuring.  Bring some cash too, as we'll be celebrating the holidays with a little Texas hold 'em.  Beginner?  No problem – it's all for fun.

Sunday's Nutrition Lecture starts at 1:30 sharp.  If you haven't been to one, or you need a refresher, please come armed with notepad and pen.  We promise you that you'll always learn something new each time you attend.  We'll address quality with Paleo concepts, quantity with the basics of the Zone, and even build some meals that are easy.  We'll also have a Q&A session at the end of the lecture.  Get more out of your membership by looking deeper into fitness at your nutrition.

Comments

  1. Matt :
  2. Nisha Alden :

    Hi Cherie & Matt,
    My name is Nisha and I work out at CrossFit Roots. I was wondering if I could come to your nutrition session tomorrow. Unfortunately I was unable to go to the one at Roots today.
    Thanks!
    Nisha

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