Did you enjoy “Share the Pain” week? I have to admit I had more than what I thought was my share of the pain. I could have shared more! Thank you for inviting friends. Maybe some of them will see the value in what we have and not be just friends, but family.

You can find on our Facebook page a video of what caused most of our pain. Thanks Pat Meyr and David Meece for showing people how much fun we can have!

MONDAY 10-13-14
For time:
1000 meter Row
50 Thrusters (45, 35)
30 Pull-ups
(courtesy of crossfit.com)

Tuesday 10-14-14
Bear Complex*
*Power Clean
Front Squat
Push Press
Back Squat
Push Press
repeat for a total of 7 sets without putting the bar down (except for touch and go before the Power Clean)
add weight and do it again
(courtesy of crossfit.com)
WEDNESDAY 10-15-14
4 Rounds for time:
30 Second L-Sit Hold*
20 Deadlift (135, 95)
10 Handstand Push-ups
*3 different scales written on the board, see which one you can do and stick with it.
(adapted from crossfit.com)
THURSDAY 10-16-14
AMRAP in 10 minutes:
10 Burpee Box Jumps (20, 18)
10 Squat Cleans (155, 105)
(courtesy of crossfit.com)

FRIDAY 10-17-14
3 Rounds for time:
Run 400 meters
30 Squats
20 Push Press (115, 75)
(courtesy of crossfit.com)

SATURDAY 10-18-14
Open Gym from 8 to 10

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