It's Thursday! That means we're rocking out at 11am in that new "All Levels" class, and the new Kids class is at 4:30, meaning the P1ers are moving up to 3:30pm. Please double check the schedule if you're unsure!

Paleo Peeps:

How are we feeeling? I've been hearing mixed reviews about some headaches and such, but just remember what we talked about at the lecture, you will most likely feel worse for a few day before you feel better. Just be sure you ARE EATING ENOUGH! Keep pumpin' that bod with the good stuff and you'll be whistlin' dixie in just a few days. Be sure to keep on top of that scorecard and send it in daily. If you are still having trouble, get in touch with Brianne ASAP.

Looks like its going to be chilly....long sleeve shirt recommended!

"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


Joe's shirt says it all!





"Does Your Workout Amaze You With Joy and Gratitude?" by CrossFit Medina

"Why train at a CrossFit box" by CrossFit Ocean City

Back Squat 2-2-2-2-2-2-2-2-2-2-2-2

On the minute.

Go heavy. Get deep.

OK guys don't forget, there is now an 11am "All-Levels" class on Tuesdays and Thursdays starting TODAY. The 4:30 P1 class has also been moved to 3:30pm starting today, as we launch CFLI Kids 2.0.

Strength:

5 x 1 x (3 Front Squat + 3 Push Press + 3 Thrusters)

WOD:

1 Thruster (95/65)
1 Shuttle Run (200 ft)
2 Thrusters
1 Shuttle Run
3 Thrusters
1 Shuttle Run....
10 Thrusters
1 Shuttle Run

3..2..1..GO! All cave peeps you are now officially in the cave until November 23rd. If you haven't sent your "starter" email to .(JavaScript must be enabled to view this email address). Please do so right now! This will start a thread with Brianne in which you will use to exchange your score DAILY. Good luck!

Schedule adjustments:

--Starting tomorrow there will be a Kids class on Tuesday and Thursdays at 4:30, so the current P1 class in that time slot will be moved to 3:30pm. See a coach if there are any major issues.

--Also starting tomorrow, there will now be an 11am "All Levels" training session on Tuesdays and Thursdays as well. See ya there!

--There will also be a Teen class at 8:30pm on Tues and Thurs, but this does not effect any current time slot.

--If you happen to attend a class with 12+ athletes, please bare with us while we work very hard to accommodate everyone. The most popular training sessions will have an extra coach on hand for the time being.

WOD Demo with Ian


This was Sectional Qualifier WOD1 of this past CrossFit Games. You may notice Ian switching between Power Snatches and Clean and Jerks. This WAS allowed for this workout, but will not be allowed for today's training. Power snatches only.

Strength:

Power Snatch 1-1-1-1-1-1-1

WOD:

10 Min AMRAP:
30 Double Unders
15 Power Snatches (75/55)

Hey tribe, don't forget we are only running the 5:30am and 9:30am sessions this morning. The afternoon/evening sessions will be cancelled and the gym will be close for the Paleo Challenge lecture and baseline WOD.

Paleo Peeps:

Please be here at 6. Originally we were scheduled to do the workout first then the lecture, but we have decided to do the lecture first, followed by the Baseline WOD. Please plan accordingly.

Saturday's sessions will run as scheduled.



If some of you fence-sitters decide last minute that you still want in on the challenge, please email .(JavaScript must be enabled to view this email address) right away so she can get you situated before you come in tonight.