Hey gang, getting right to it today..

Paleo Peeps:
By now everyone should have these three things submitted to Lurong:
1. Measurements
2. Pictures
3. Baseline Scores (Unless you are making one up tomorrow- Last Chance).

*If you did not receive your before pictures e-mail your representative. However, 99% of the people who "didn't get them," turns out it was in their spam mail because of their privacy settings. No big deal, just give it a check to see if they're there before you e-mail your rep. Thanks a billion.

So Tribe. What do you want to have accomplished by the new year? (2013-Holy Sh**) A big PR on a lift? A pull-up? A mile w/o stopping? A 1000# deadlift? Ha, maybe 100# DL? In case you haven't noticed, we put up a 10ft tall goal board in the gym right outside of the office window. Goals are already flying up there and we want to see that thing jam packed with stuff over the next week or so. Get a goal in mind, set the goal, and do whatever it takes to get it withing the next 3 months. Make it realistic, but make it tough. There is nothing more motivating and more satisfying then setting out and conquering something you haven't been able to ever do before. Well here's your chance and it will be up there to remind you and everyone else what you're going for every time you step in through these doors. Let's get some! (Oh btw- If I can still see your goal on the board as I'm getting something out of the back of the trailer (Sean), or if I can write all of my goals inside one of your letters it miiiiight be a little too big. Save some room for the rest of the gang. Thanks!

Today we have a fun WOD planned with some heavy Clean and Jerks in it. Below there are two Videos of the same C&J- The first one is in full speed while the second one is broken down into what could be done to improve it. Now this ain't no amateur. Who's E.A. you say? Elizabeth Akinwale was not only one of my coaches in the Outlaw training camp I attended last week and an absolute total sweet heart/beast; but she finished 7th overall in the CrossFit Games and 1st in the CLEAN Ladder. FIRST! So sit back and take notes...







Today's WOD

For Time:
1 Mega-suicide
2 Rope Climbs (Legless)
3 Clean & Jerks (225/150)
4 Wall Walks
500M Row
4 Wall Walks
3 Clean & Jerks
2 Rope Climbs
1 Mega Suicide



Post by Fogs

I hope you guys aren't too banged up today after all that kegging and stoning yesterday. It was a lot of fun coaching you guys through those lifts! Of course we've got another fun one planned for you today. But first:

Paleo Peeps:

1) Everyone should have received their "Before" pics via email by now. If you haven't for some reason, contact your captain right away. You can upload them to the LuRong website for bonus points.

2) You will also be receiving information about a Bonus Challenge very soon if you haven't already. The two books mentioned in the email look like this:



P3 Prospects:

If you are interested in possibly training in the Phase 3 program for competitors, please be sure to fill out an application next time you are in. Deadline is Friday and the coaching staff will be reviewing them over the weekend. The newly formatted class will be officially starting in October on T/Th at 4:30pm and M/W at 8:30pm. As you should already know, this class is for very experienced CrossFitters with a serious commitment to being a part of this years Regional Team as we quest for the CrossFit Games.

¡Hola Wodistas y Wodistos! ¿Que Pasa?

Lots of fun stuff planned for today but first two things for you people who are IN THE CAVE:

1. Baselines are done! (for the most part). By now most of you have gotten all of the required baselines done with for the challenge. Nice work. However, there's a handful of you that are missing one and still haven't scheduled a make-up. The last to make-ups are as follows:
Tonight @ 8:30pm
Saturday @ 12:30pm
To schedule either of these two time slots you must e-mail .(JavaScript must be enabled to view this email address)
If you cannot make either of these times contact your Paleo representative ASAP!

2. Heads up! There will be two challenges announced via e-mail within the next 24 hours. One will be starting this Monday, 10/1 and will last until Saturday 10/6. The second one you will have up to the remainder of the challenge to complete (big points here). Your Rep will be in contact with you to discuss these. Remember, these challenges aren't mandatory: It's for people who are "in it to win it" and want to obtain as much points as they possibly can. For those of you who missed on some points here and there this is a great way to earn them back. For those of you who have been perfect this is a great way to stay ahead of the game. But like I said that's up to you.






Today's WOD:

3 Rounds For Time:
500M Row
400M Run
1 Min Rest

Ok today is the final Baseline WOD for the Paleo Challenge. Make sure you get in here and get it done during class if you want those bonus points!

If you cannot make it today for some reason, you can make it up tomorrow at 8:30pm if, and only if, you email your captain and schedule an appointment. Saturday at 12:30pm is the last possible make-up slot.



Ok, we all know Austin is a beast and his time is super fast, but can you name anything that he could have done to improve his efficiency and/or safety? Let's hear it in the comments below....

Hey folks! Great line-up of WODs ready for you this week. Question is: Are you ready for them?

Paleo Peeps:

1) If you haven't received an email with your pics and measurements just yet, hang tight. We are making our way through the list as quickly as possible and we'll have them to you ASAP.

2) Tomorrow is the last Baseline WOD for the challenge. It will be done as the WOD, if you cannot make it in tomorrow you must schedule a make-up time by emailing your captain. Your options are Wednesday at 8:30pm or Saturday at 12:30pm. If you show up without scheduling, you will regret it!

Reebok Orders:

Any recent orders for Nano's have been submitted last week. If you submitted while I was away, I'm sorry for the delay but they could not be done by anyone else. You will be notified once they arrive. We also re-stocked the pro-shop with more Nano's in new colors and sizes, and Olympic Lifting shoes for both men and women as well. Get em while they're hot!


What the start of a proper kip should look like:

What the finish of a proper kip should look like:

Notice the range of motion covered if done properly. GO BIG!

Hey folks, the kid is back! From what I can see, CFLI is firing on all cylinders this week and a jaw-dropping 85 brave soldiers have entered the Paleo Challenge! I am extremely proud of you guys for taking this step towards health and happiness, you will not regret it!

I want to take a second to thank Pat, Ian, and Nicole for holding it down while I was away. It was a wild week with the kickoff of the Paleo Challenge starting and the baselines WODs, but everything is going smoothly and the challenge is off to a great start. I'd also like to thank everyone for cooperating and being patient during this hectic time. With all the logistical madness that goes along with running 2 challenges simultaneously, it would have been tough no matter what. The fact that we were short handed made it even tougher, but these guys are pro's. Great job all around!

If you missed either of the Baselines for some reason, you can make them up tomorrow (Saturday) at 12:30pm if you email .(JavaScript must be enabled to view this email address). If for some reason you cannot make that time either, email your team captain for assistance.

The next and final Baseline WOD is on Tuesday.

So, it's Day 3 of the Paleo Challenge. Who wants to jump out of the cave and go grab a big bowl of ice cream!? Don't worry it get's easier..Stay on track, make a game plan and get through 1 meal at a time; 1 day at a time, 1 week at time. It'll be over before you know it! A few things about the challenge in a sec, but just want to clarify something for everyone

In order for us to operate down here, we need to stay on track with class levels. We kept the summer schedule with the additional classes so keep more options open. We would like to keep it that way and I'm sure you do to. You know we've made exceptions with an e-mail/phone call a day ahead which is fine-once in a while. We know life gets hectic and you really might only have 1 opportunity to get down here on certain day. Again that's fine if it's not a reoccurring thing. The LAST thing we want to do is turn someone away from a class because it was not their level when we had no heads up if he/she was coming. However, it might start happening when we see 24 people show up to a time slot and 6 of them are in the wrong class..Just a heads up. Also, if you are interested in the P3 class remember you must e-mail Brian about it and he'll send you a form to fill out. Thanks!

Back on track- Paleo and non-Paleo goers alike- Great job on yesterdays WOD. Bru-tal. We still have 2 more baselines over the course of the next week and if you are in the challenge thenyes you must complete all 3 for the challenge! Next one is tomorrow during our regular class schedule. (for the full schedule see Monday's post). Now, here is a list of available make-up dates for the baselines:
Wednesday(Tonight) -9/19 -8:30pm
Saturday- 9/22- 12:30pm
Wednesday- 9/26- 8:30pm
Saturday- 9/29- 12:30 pm

Please Note*- You can only make up a baseline if we have already done it in class. So as far as tonight, there is is only 1 possible make-up. Come Saturday you will have the opportunity to do 2, and so on and so forth. Also, you must schedule your make-up . Please, DO NOT just show up to a time slot-you will not be incorporated into the plannign if you do. To schedule any of the above time slots everyone can e-mail .(JavaScript must be enabled to view this email address).. Just be sure to indicate what Baseline you are making up. If time slots above do not work e-mail your Paleo Representative right away.


Today:
Strength:
Split Jerk
P1: 3-3-3-3-3
P2-5-5-3-3-1-1-1

Coach Burgener on the Split Jerk


WOD
12 Min AMRAP:
7 Split Jerks (155/105)
14 Lateral Box Jumps (24/20)
21 Toes-2-Bar

What's up tribe!? Coach Fog's coming at you from Raleigh, NC to get you up to speed on a few things..
Oh why was I in Raleigh you ask? Well thanks for asking.. I was just training with some of the fittest men and women on earth. No kidding, if they weren't in the CF Games the past 2, 3, or 4 years they are currently on the USA Olympic Weightlifting Team. Point is, I collectively got my ass handed to me for three days and had my my two big PR's on my Olympic Lifts look like mere child's play. It was awesome. Apologies to those of you who I didn't get back to on the e-mails right away, but I was either eating, sleeping, or dying the last 3 days with no time/energy for much else. Everyone who did e-mail me should has gotten a response by now, but if not get at me asap if you need to clear anything up.

For all you Paleo goers- THIS IS IT! Day 1 in the cave! I'm seeing so much positive feedback on how everybody is absolutely stoked to get this thing going. AWESOME. So let's take the time to get your head set so we're ready kick this thing off without a hitch. There's a few things to talk about so sit back, relax, and as the locals around here would say "quit yur fussin".

For all you Non-Paleo goers who eat pizza and DnD like the rest of America, just bear with me for a sec..
For all you people in the Cave listen up...
First things first. Thank you all (including those of you who will be in here this morning & evening) for your cooperation on the Pics and Measurements. Word on the street was it got a little crowded at some points. Thanks for staying cool and getting it done. And an especially big thanks to Pat and Nicole for holding down the fort the past few days to get all of you set and ready to go. All-stars those two.

Reminders/ Heads up
NO CLASSES TODAY
We have reserved time slots for the last day of pictures and measurements.
They Are:
AM:
10am-12pm with Pat and Nicole

PM:
5:30-8:30pm with Pat
6:30-8:30pm with Nicole

-Also, lets not forget you are in two challenges for this thing: Some standards from Lurong might not be the same as the standards that we hold. Not to worry, if you follow our guidelines Lurong will be a cake walk. However, it is up to you if/when you do take a little "cheat". Yeah you will lose points from us, but might not necessarily lose them from Lurong. IE: Lurong allows up to 6oz of wine per day. We on the other hand, we think this is bonkers. You WILL lose points from us. Why? Because in our opinion drinking alcohol is not part of a nutrition challenge! "But it's good for your heart, and it makes me sleep better, and blah blah blah..:" Don't drink it! Also, because of the fact that you are in two challenges, this means you will be submitting two separate scores-1 to us (Daily), 1 to Lurong (Not so Daily). We've gone over this plenty by now so I hope there's no confusion on this- If there is you better e-mail your coach asap and head on over to the Lurong webpage for their instructions.

TODAY (or early tomorrow) you must e-mail your CFLI representative with a brand spanking new e-mail when you submit your scores for the first time. Do not reply to any of the e-mails you have gotten in the past about the challenge. We have been trained to open these, not read them, and press the delete button. Kidding, but still don't do that. Once we get your e-mail we'll respond quick with a "Got it" so you can reply each day to that e-mail for your daily scores. Don't worry it will make sense by Tuesday.

Now, I'll be the first to admit publicly, we fudged up a little. A tiny, tiny bit.. We forgot to include the measurement that Lurong added to their challenge. This is the chest measurement and it should only pertain to the people who were here on Friday. NBD. As you know Lurong doesn't need these measurements & pics for another 2 weeks. For those of you who were in Friday we'll get these taken care of when you're down here for your regular classes during the week. If things seam hectic and you don't think you'll be able to squeeze it in during these times e-mail your rep and we'll set you up with an appointment.

The other thing that we have two weeks to do are the 3 baseline WOD's (which just came out-yay!). These are going to be listed below and incorporated into our regular programming over the next 2 weeks. We're not going to tell you what order they're going to be in (that's the constantly varied thing of CF-remember?) BUT I will give you the dates! They are:
Tuesday 9/18
Thursday 9/20
Tuesday 9/25
DON'T FREAK IF YOU CAN'T MAKE THEM. There will be make ups which I will post on Wednesday. However, make-ups suck and you probably won't have the same pump as you would in and awesome class taught by your favorite coach (Patrick). So, I'm not saying that there will be bonus points for those of you who make it on the three scheduled days with no fuss, no muss...butttt then again I kinda am. Like I said though don't freak-We will get them done. Two weeks.
So here they are:


Last thing. With our Tribe leader dominating over in Japan, our daily posts will be a little limited. There will only be a Posts on Monday (today dur), Wednesday, and Friday this week. Shouldn't be too bad anyway since I was nice enough to give you a little heads up on what could be the WOD's for Tuesday and Thursday. (You're welcome ).


Disclaimer: If you e-mail,call, facebook, tweet, go to Pat's house, etc..with a question about Paleo that can be found in any e-mail that we've sent out or on the Lurong Living site-there will be a penalty. And it most likely will rhyme with slurpees.

Today's Wod:
(To be done at home)

12 Min Amrap:
4 Burpees
8 Push-ups
16 Squats

(Post rounds/comments below)








"Don't Stop. Get it, get it."

Okey dokes folks, as most of you know, the ol' Bossman is out of the country for the next week or so. The DJ is setting up right now, Coach Scribs is out on a beer run, and the slip and slide is about ready. Grab your party hat and tell your friends!!



Ok, calm down. That was a joke. It's going to be business as usual around here, and we're going to work together to make sure things go super smooth. Needless to say, there is a lot going on right now. We got the Paleo Challenge of the century just days away, and our schedule is going to be adjusted for the next few days. Since timing just isn't on our side at the moment, Brian and Brianne are not only out of the country, but Coach Fog's is at a certification all weekend too. Gulp.

In order to make things work we are going to use the extra time to get all of our Paleo sh-tuff finalized and launch this rocket. Reminder about the schedule:

Friday 9/14:
Morning classes only, no afternoon or evening sessions. (check yesterdays post or your email for photos/measurements time slots)

Saturday 9/15:
Regular scheduled classes. Get some!

Monday 9/17: 1st day of the challenge!
No classes today. (check yesterdays post or your email for photos/measurements time slots)

If you didn't email your captain for a measurements appointment, DO IT NOW! Yes, now! Stop reading this and go to your email. I said stop. Email, now.

On a separate Paleo note, I've come under the impression that some people might be thinking that we are going to tell you exactly what to eat each day. Ummmmmmm.....huh? Not sure why this is. Of course we love to help you out, but we are not going to hold your hand through this. The rules are stated in the hand outs (see link on left if you lost your handouts), and you we gave you a bunch of resources to get you going. If you still aren't sure about something, you can plug-in the googler to your internet machine and surf the world wide web. I hear there is some neat stuff on there. Or, you could skip all that fancy jazz and revert to this:

Meat and fish, nuts and seeds, veggies, some fruit, little starch, no sugar. Boom. Take that to the bank and cash it!

HOLY MOLEY! Who's sore? I can only speak for myself but I'm sore in places I didn't know you could even get sore..yikes! Best way to get rid of that? Stretch, mobilize, and get through another WOD. Fun one today but first things first:

Cave peeps, I need to clarify something. I know we originally had Saturday planned for our Pics/Measurements, but as you saw in the last email, we have changed that to create more options. Before the Saturday was even finalized, I was getting a ton of people explaining that they couldn't make it that day, and we didn't have a great back-up time available. So instead, we took a negative (short handed staff) and turned it into a positive (a bunch more options for measurements). To make sure everyone is on the same page, here is what the line-up looks like:

Friday 9/14: MORNING CLASSES ONLY ON THIS DAY
Pics and Measurements
AM:
10am-12pm with Nicole
12pm-12:30pm with Pat
PM:
5-7pm with Pat or Nicole

Saturday 9/15: REGULAR SCHEDULED CLASSES
Emergency only Pics/Measurements available by appointment. Email .(JavaScript must be enabled to view this email address).

Monday 9/17: NO CLASSES THIS DAY (There will be a workout available to do on your own while here for pics/measurements)
Pics and Measurements
AM:
10am-12pm with Pat and Nicole
PM:
5:30-8:30pm with Pat
6:30-8:30pm with Nicole

You must email your team representative to reserve your time slot. Right now!

With that said, great job to everyone who made it down here yesterday on our "11 Years" WOD. It was one of those "hurt so bad"/"feel so good" WOD's. The coaches capped the night off by talking about all the great performances we saw throughout the day. A lot of sheer determination and guts got a lot of us through it and we as coaches LOVE TO SEE THAT! Again, great job and way to gut it out. My favorite quote of the night was made right at the very end by one of our very own Carrie Farra. When talking about how sore we might be the next day she threw this at me: . "I'll deal with tomorrow, tomorrow" . Simple, awesome, motivating.. Great attitude Carrie way to go!


Today's WOD:

12 Min Amrap:
3 Muscle-Ups
6 Thrusters (95/65)
9 Wall Ball Shots (20/14)


Post by Fogs

Hey gang, we all know too well what today is. Today marks 11 years, and the we will be doing an honorary WOD named appropriately. Of course, it will be very tough both physically and mentally. It is different than our traditional September 11th Memorial WOD, but will challenge you the same.

Let's pray that we never experience anything like that ever again, but at the same time, let's never forget.

Super-September is in full swing and to say there is a lot going on would be an understatement. If you are already registered for the LuRong Paleo Challenge, you are all set to go. You will be receiving and email from your division representative within 24 hours (hopefully less) explaining the next steps in the process of entering the cave. From that point forward, please direct any questions about the logistics of the challenge to him/her.

Schedule:

1) This Friday (Sept 14th) we will be having morning sessions only. There will be no evening classes on Friday this week, morning only. However, we will be offering a time slot for Paleo pics/measurements during this time (specifics coming in email).

2) Monday Sept 17th the gym will be closed. There will be no classes on Monday September 17th. Again, we will have time slots available throughout the day for pics/measurements. So be sure to check your email to find out when they are and reserve your spot.

**Saturday 9/15 will run a normal schedule**

3) As many of you have noticed, we have seen a change in attendance patterns now that the Summer has ended. We will continue on our "Summer Schedule" for the remainder of September, tracking attendance closely. Starting in October we will add or subtract classes from the schedule where necessary. When it is set, we will announce the new Fall Schedule.

4) Phase 3- We are adding a few Phase 3 time slots in the near future as well. As most of you know, this is the only class level where performance matters, not just knowledge and experience. This class is geared towards competitive CrossFitters only. If you wish to take part in the P3 classes, please email .(JavaScript must be enabled to view this email address), and he'll send you the details and application.

The 2012 CrossFit Games will be televised this week! Starting on Wednesday, you will be able to watch episodes of the 2012 Games in a 6 part series. Tune in and enjoy!!


For the full TV Schedule, click here:
http://espnmediazone.com/us/press-releases/2012/09/espn2-to-exclusively-televise-2012-reebok-crossfit-games/

There is a drop-off box for your Friends & Family registration as well as the Kids & Teens next to the sign in book. Get them in quick!

"Crush Mode" was the first thing that came to mind after seeing the performances in here this week. Everyone seams to be on a tear and I LOVE IT! Keep working hard and lets finish out the week with a toughy.

Let's give it up for Coach Travers as well. Without Trav this place would not have been functional for the entire summer. Trav got up every Saturday morning to get the classes going and helped us BIG TIME when the coaches were away competing. Some of you may or may not have known that last Saturday was Trav's last day for a bit..(Where giving him some well deserved time off). Don't worry though, he'll be back in no time- Coaching and WOD'n that is. Thanks again Trav we couldn't have done it with out you! BIG UPS!


We got some Overhead Squats Today..Let's Prep!


Which one is Correct? 1,2,or 3 (from Left to Right)
Answer: 1
1. The first image is the desired position. The barbell is directly over shoulders, mid-thigh and mid-foot allowing to drive through the heels.
2. The second image requires strong shoulder flexibility and but is unsafe and will likely fail at higher loads.
3. The third image the athlete shows a lack of flexibility having all the weight distributed to the anterior side of the body bringing the athlete to his toes. (Surprising he can hit a full squat in this position).

If you look like the 3rd image (and most of us do) let's take a few minutes and see if we can fix this.


“By failing to prepare, you are preparing to fail.”
― Benjamin Franklin

Strength:
Overhead Squat
P1=3-3-3-3-3
P2=5-5-5-5-5

WOD:
21-15-9
OHS (135/95)
KB Swings (70/53)

WOW what a night last night!!! A huge thanks to everyone who came down for the rally! Even though we were missing several confirmed participants, the house was still packed and this is going to be another awesome challenge. Remember, head on over http://www.LurongLiving.com/challenge to register if you haven't already. Once we see your name on that list, we'll know you are in and you'll be getting an email about the next steps. Until then, read up and get prepared!

A few last reminders:

1) Get your Friends and Family involved ASAP! The sooner the better. Registration form is under the link on the left.
2) Fencesitters: This will be our last Paleo Challenge until at least April 2013. That's a long time to regret your decision to not participate!
3) Our gmail accounts for the challenge are NOT launched just yet, we'll let you know as soon as they are!



Also, a gigantic thanks to Sean from the Civilian Military Combine for coming in for the "The Pit" demo. From what I hear there is a big group of warriors headed to Brooklyn to tackle this awesome course. Head over to the website to register, and make sure you use promo code CFLI25 for a $25 discount!

http://www.civilianmilitarycombine.com/

There are no afternoon/evening classes schedule for tonight!

You should all know why by now!...but here's a quick reminder:

Tonight is the PALEO PEP RALLY! (6pm-7pm)

This is for people to either:
A.) Come on down to check out what the challenge is all about. OR
B.) Get straight up AMPED for the challenge of a lifetime!
Either way we are going to explain in full details the scoring system, daily reporting, photos and measurement, etc for the LuRong Nation-Wide portion, the In-House portion, and the Friends & Family challenge. EVERYONE SHOULD BE THERE. Unlike past challenges, you do not need to be pre-registered to attend. So if your still on the fence (no idea why this would be), feel free to come down for more info before committing. Don't miss out.

Still unsure? Well here's a few excuses that we as coaches found a little funny ..(nothing personal to the people who said them )
1. "Well I'm going to miss the pep rally so I'll be totally out of the loop."
2. "I have a bachelor's party in 3 weeks so I already know I'm going to loose all of my points that day."
(wait it gets better)
3. "BUT MY BIRTHDAY IS IN OCTOBER! WHAT ABOUT MY BIRTHDAY CAKE!?"

Funny Stuff! Why? Because those examples are very minor.. If you can't make it tonight you know we'll get you up to speed before this challenge jumps off. And if you're worried about losing point don't be; 1 day of losing points, hell 5 days of losing points won't hurt you that bad! It's nearly impossible to be perfect and if you're making these types of excuse to not participate you better get your butt down here tonight!
P.S. We'll try and find a Paleo Birthday cake for you when the time comes Mr. Scribner.

Don't Forget: On the left hand side of your screen you will the Paleo Challenge link under "events". Read through it (most you've read already), and PLEASE PRINT THE DOCUMENTS AT THE BOTTOM AND BRING WITH YOU TONIGHT!

Following the Pep Rally is Civilian Military Combine Demo aka "The Pit" (7:30pm)
Special guest Sean Rogers (founder of the Civilian Military Combine) will be splitting us into teams and going through "The Pit". There will be give-a-ways, discounts, and a grand prize of FREE ADMISSION to the top scorer (1 male, 1 female). Sean will also do a Q&A about the event. Gonna be a fun night!
Check out this cool Vid about what people think of the Combine: Sound like Cf a little?

Welcome back from the long weekend!! Don't forget - it's Tuesday, not Monday! Remember this while checking the schedule.

On the left hand side of your screen you will the Paleo Challenge link under "events". Read through it (most you've read already), and PLEASE PRINT THE DOCUMENTS AT THE BOTTOM AND BRING WITH YOU TOMORROW NIGHT!

What's tomorrow night? DUH! Tomorrow is the big night! There are no afternoon/evening classes schedule for tomorrow (Wednesday) because of the following:

WEDNESDAY, SEPTEMBER 5th, 2012

1) Paleo Pep Rally - 6pm-7pm

Like you saw in the email, this time around we are ditching the science lecture (booorrriiinnggg) and getting ourselves straight amped for the challenge of a lifetime. We are going to explain in full details the scoring system, daily reporting, photos and measurement, etc for the LuRong Nation-Wide portion, the In-House portion, and the Friends & Family challenge. EVERYONE SHOULD BE THERE. Unlike past challenges, you do not need to be pre-registered to attend. So if your still on the fence (no idea why this would be), feel free to come down for more info before committing. Don't worry we are renting extra chairs!

2) Civilian Military Combine Demo aka "The Pit" 7:30pm

So when you saw "no classes" for the night, you thought you were getting out of a workout? HA! Negative. Immediately following the Pep Rally we are going to be doing a large group workout hosted by special guest Sean Rogers, founder of the Civilian Military Combine. This is going to be a demo of what's referred to as "The Pit" during the CMC races. If you haven't heard about the CMC races, in a nutshell they are like Tough Mudders/ Warrior Dash/ etc, but with a CrossFit style workout right before. So in other words, they took something that is pretty cool and made it REALLY cool. On Wednesday we will be splitting into teams and going through "The Pit". There will be give-a-ways, discounts, and a grand prize of FREE ADMISSION to the top scorer (1 male, 1 female). Sean will also do a Q&A about the event. Gonna be a fun night!