Can you believe there's only 1 month left until 2013!? Yeah, I was just getting use to 2012 and boom...over. Time flies when you're woddin hard. Speaking of hard work and the year ending when's the last time you took a look at that goal board? We're unofficially making December "Goal Month." We want everyone in here tackling whatever they have on that board before the New Year hits! We're going to make times for you guys and gals to get them done also so be prepared whenever it pops up!
Paleo Peeps(and former Paleo Peeps) make sure you get your "Spirit of the Challenge" award in! Today and tomorrow morning is the last chance to get it done if you're anti-e-mail. Otherwise, give me a shout
(.(JavaScript must be enabled to view this email address)) and tell me who your pick is. Winner will be announced Monday! Remember this person must not have only complete the In-House Challenege but you must consider these four things when nominating:
The Nomination should have displayed:
1. Pure Determination
2. Tireless effort
3. Team Support
4. Inspired others It can be awarded to anyone besides first and second place finishers.
Today's WOD:
9 Muscle Ups
9 Power Snatches (135/95)
200M Run
7 Muscle Ups
7 Power Snatches (135/95)
200M Run
5 Muscle Ups
5 Power Snatches (135/95)
200M Run
200M Run
“Without self-discipline, success is impossible, period.”
Howdy folks! We're steam rolling right through November into December so why not hit a big old Benchmark WOD to finish out the month. Before we get to it take a look at these videos as Chris Spealler breaks down the handstand push-up and coach Rippetoe breaks down the deadlift.
Today is the last day to make apparel orders! Submit them on the Google Doc on the left, or fill out the sheets in the gym today at the absolute latest! Order goes in first thing tomorrow morning and no late orders will be accepted.
A little birdie told me something gnarly is making a comeback very soon. How gnarly? Enough to make the long cold Winter move a little quicker and make it A LOT more exciting. The full details are coming soon, and I PROMISE this class will fill up this time around, and I'm sure it will be very quickly. Like I said, details are coming soon, but here is a little hint...
Please hold off on phone calls and emails regarding the class, info is coming.... hang tight!
Happy belated Thanksgiving everyone! I heard the Turkey Day WOD was a blast, and I was also informed that the new prowlers made their debut. You can thank Brian Lachow for assembling the new fleet of torture devices from scratch.... he's the man!
I'd also like to congratulate the winners of the Paleo Challenge as well as EVERYONE who finished all 63 days. It was a long, hard battle, but the one's who stuck it out definitely saw and felt the benefits of the new lifestyle. I know it will be hard, but we hope you can do your best to maintain this lifestyle as much as possible and let the momentum carry you through the Holidays and beyond.
Speaking of the Holidays, make sure you get your apparel orders in right away! The Google Document should be working now, just check your email to get the "invite", then fill it out if you haven't already. Speak to a coach if you're having any issues.
Paleo Peeps! This is it! The moment you've all been waiting for! THE WINNERS OF THE LURONG/CFLI PALEO CHALLENGE
Drum roll please for the top 3 in each division...
Masters:
1. Pat Lamb
2. Brian "Mr. C" Costello
3. Josephine Monti
Women
1. Vickie Lamb
2. Erin McNamara
3. Jamie Curley
Men
1. Mark Nine
2. Jay Pristupa + DeJun Jenkins
That's right a 2-way tie for 2nd place!
Congrats to all the winners of this long and grueling challenge! Please stop by the office and see a coach for your prizes! Anyone who successfully completed the In-House challenge (That means you have a score on file for us in all 3 categories- Benchmarks, Measurements, and Accountability) stop by the office and see how you ended up! This challenge came right down to the wire and even some of our 4th,5th, and 6th place winners were in it to the very end only missing the podium by a matter of points!
One Last Prize:
In case you all forgot, we have another prize to be given out:
The "Spirit of the Challenge Award"
This will be someone who demonstrated pure determination, tireless effort, team support, and inspired others. It can be awarded to anyone besides first and second place finishers. Take your time on this one folks because this person will be decided by not only the coaches but the competitors as well. What does the winner get?
THIS!
Reebok Nano 2.0s of your choice ($110 value)
Honorary WOD named after this person, designed by this person (Priceless)
Only competitors who finished the In-House challenge may vote. To vote, please e-mail your nominations to .(JavaScript must be enabled to view this email address) or stop by the office and speak with a coach.
Hope everyone's waking up from their food coma and ready to hit it hard today!
WOD:
7 Min AMRAP:
5 Power Cleans (135/95)
10 Box Jumps (24/20)
Howdy Gang! I hope everyone's ready to go big before Turkey day. We've got a grizzly WOD for you today...But first just Bear with me
Tomorrow: Before kickoffs and Turkey's we're going to have two classes in the am. Phase 1 (P1) - 8:00am
Phase 2 (P2)- 9:00am
If it's anything like last year we are expecting a big turnout. Please come to the right level class.
Paleo Peeps: I'm happy to announce that we're getting close. How close to be exact? Well we 99.9999999% sure we have the winners and the correct orders for 1st, 2nd, and 3rd in the Men's, Women's, and Master's divisions. However, we're going to let the suspense build just a little bit longer. The winners will be announced on Friday morning's post with all the details about coming to claim your prizes. Sorry to keep you waiting! The real reason we're making you wait is because we want to double check our math as well as each others on this one. It was so unbelievably close in some cases that it came down to a single point difference between 1st and 2nd and 2nd and 3rd. THAT'S CLOSE! There was never a "clear" winner as it got down to the wire for any of the divisions so we'd feel better re-crunching the numbers, double checking our math, and letting you sweat it out over Turkey Day. Let the anticipation continue!
Check out this Vid for Today's WOD:
Strength:
3RM Bear Complex
WOD:
8 Min AMRAP:
1 Bear Complex Cycle (95/65)
1 Burpee
2 BC Cycles
2 Burpees
3,3...etc
Hello again you lovely blokes and sheilas! How ya going? (that's not a typo, that's what they say here in AUS). I wanted to fill everyone in on a good opportunity to beat the madness of Holiday shopping and just sit right at your computer and score the greatest merch in existence. We are re-opening orders for all of our classic apparel for a VERY limited time, and you can grab some gifts or set yourself with new gear just in time for Christmas.
On the left hand side you'll see a tab labeled "Apparel Orders", just click on that and follow instructions. You will see a link for a Google Document where you can input all of your orders directly. There are tabs at the bottom of the spreadsheet for all of the items available on this order. The order closes in exactly 1 week and no late orders will be accepted, we need to ensure it arrives on time.
G'day mates! This is Brian checking in from the Great Down Unda! I hope all is well back in The States, I hear things are beginning to turn around since the storm. Word on the street is that the Paleo Peeps are going to be unrecognizable when I return because of the radical transformations that have taken place over the last 60 days. Maybe we'll make up some name tags or something so I can identify everyone.
So, Brianne and I have thrown some FB updates up here and there, but I know everyone is wondering how we did. Well, simply put we did quite well. Of course we both are looking back at different parts of the competition that we know we could have done better, because we are very competitive and that's just our nature. But like I said, we performed well all around and were able to score solid points for Team USA, which finished 5th in the world overall on the beach portion of the event.
Here are our individual finishes:
Brianne:
Beach Sprint (100m)- Advanced to "B" finals, finished 5th in final, 13th in World
Beach Flags - Advanced to "B" finals, finished 3rd in finals, 11th in World
Beach Sprint Relay - Women advanced to "B" Final, finished 5th in final, 12th in World
Brian:
Beach Sprint - Advanced to "A" Final, 7th in World
Beach Flags - Advanced to "A" Final, 8th in World
Beach Sprint Relay - Men advanced to "A" Final, 7th in World
Team USA:
Pool Events - 21st
Beach Events - 5th
Overall - 11th
We are waiting on photos from both members of our team, and various photographers that were on site. You can check out some here: http://harvpix.com/rescue2012.php but you'll have to do a lot of skimming. Until we get more pics, these are just a few from my phone quickly.
On another note, with our limited internet access lately we have not been able to vote every day. I'm assuming you've all been voting everyday to make up for it right? Thanks!
Wowza, Thanks Bri-Guy. Coach Foggy coming back at ya with a few updates for EST. (That's Eastern Standard Time..Don't think to hard)
First of all... CONGRATULATIONS TO ALL OF YOU WHO MADE IT THROUGH THE CAVE!!
Not going to lie...We had a ton of drop outs after the half way mark. Some who still managed to get their scores into Lurong, some who just stopped completely. This was a very tough challenge and we're proud of everyone who made it through. There were some absolutely phenomenal results in the end with people droppin lbs, losing inches, and taking some serious time off their baselines. The In-House results are still being tallied as we wait on those testimonials that are due tonight by midnight. Last chance to earn some points! It might make all the difference...this one is coming down to the wire.
Here's a video testimonial by our very own Erik "Gormo" Gorman that he submitted to Lurong Living after the amazing CrossFit/Paleo lifestyle he's been living the past 2 years. Enjoy.
By the way. In case you were wondering why you've recently seen Erik around a whole lot more it's because he's our newest addition to the coaching staff. Now, most of you won't be coached by Erik unless you plan on attending the 5:30am classes on M,W,F. But he'll be there! Welcome aboard Erik.
"I know Erik, but who the heck is that guy?"..Another new addition to the tribe is Coach Travers "Trav" Breen. Trav has actually been here since the beginning..He's oldschool. Back when Coach Pat still had his running legs and Coach Fogs only weighed 127lbs Trav was here. He's been in and out over the past year due to an injury but the recovery is coming along and he's back doing a few evening classes during the week.
So if you see this guy...
Don't worry, it's just Trav.
Important:
This Thursday there will only be 2 morning classes because of Thanksgiving.
P1: 8:00am
P2: 9:00am
Happy Turkey Day
Today:
Strength:
High Bar Back Squat
p1: 5RM
p2: 3RM
p3: 1RM
WOD:
5 Rounds For Time:
10 HBBS (95/65)
10 Toes-2-Bar
That's right boys and girls. Thank God It's Functional! Oh yeah and Friday. We got a great day planned for ya after this super tough week of WOD's.
But first.... CAVEMEN AND WOMEN This is your last weekday in the cave! How time flies! Make sure you:
1. Submit your book reviews tonight by 5:00pm
2. Submit your Testimonials by Midnight on Monday 11/19
3. Tomorrow at 11:30 is the last possible chance to make up any Baselines (Make sure you e-mail/call ahead of time)
4. Get those Pics and Measurements done!
Today:
Goal Day! Come to class prepared to work on any goal(s) you might have for the New Year! It should be up on that giant Goal Board by now!
Paleo Guys and Gals: This is it! A few last things as we make our way into the final days in the cave.
-Last Baseline gets done today during our regularly scheduled classes.
-The last make-up session for any of the baselines is this Saturday at 11:30am (unless you have otherwise talked to your rep).
-Testimonial Bonus is due Monday 11/19/12 by Midnight.
-Book Reviews are due tomorrow by 5;00pm
-Make sure you get your Pics and Measurements done! Let's Finish Strong!
Que Pasta Arrivederci's? Right down to the nitty gritty today..
Paleo Peeps: Just when you thought you couldn't POSSIBLY earn any more points...We're throwing this at you..
Last In-House Bonus:
You have 2 Possible Options:
1.) Worth 15 Points: Paleo Testimonial- Using pics and your experiences from the challenge write at least 2 paragraphs or so about feelings on the challenge and how is helped you changed from doing it.
2)Worth 30 Points- Full blown CrossFit + Paleo Testimonial- Use this opportunity to record a full out CF success story. You should summarize not just the challenge, but your full career as a CrossFitter...How you got started, lifestyle changes, things you've accomplished etc. This will include not just the paleo pics but before and after pics from real life activities or cf action shots. This is a full blown success story! We are looking for at least 1 page but you are not limited on how long it is.
Due Date: Monday 11/19/12 by Midnight. (Last possible chance as we finish tallying up the results!)
The Split Jerk
Strength:
Split Jerk
5-3-3-3-1-1-1-1
(Note to all Levels: You will not move to heavy singles unless form permits)
WOD
12 Min Amrap
3 Split Jerks (185/125)
200M Run
1 Rope Climb
Howdy Gang, All that comes to mind right now is...ouch. Boy am I banged up after yesterday's WOD. If you're feeling the same rest, recover, stretch and mobilize. Great job to everyone who made it down yesterday to not only honor our hometown hero Lt. Michael Murphy but to honor all our Veterans and current military service men and women as well. It was one of those workouts where you had to dig deep in order to make it. Amazing job everyone!
Cave Dwellers check yesterday's post for official measurement and picture times! Remember you don't need to make one of these times. We encourage you to get them done before your normal class times. Just shoot your rep an e-mail and give them a heads up and you'll be good to go.
They have competitions for lifeguarding? Really?
YES! And they're quite awesome. All of our coaches at CFLI compete on a National level representing Smith Point every summer and I'm not going to lie...we're good. Winning 6 National titles since 2005 it's amazing how a small team from Mastic can go dominate on a National Level..Going beyond (and way beyond) that is what Big Bossman Brian Costello has been doing. Here's a clip form World Championships as both Brian and Brianne represent team USA..Now it doesn't look like they make an appearance in it but it should give you some perspective on just how serious we take competing and why their currently on the other side of the globe..Cool Vid.
For you military men and women you know what I'm talking about. Hoorah! Happy Veterans Day. Thank you to all of those who have risked their lives serving this country and to all those continuing to do so. Today, this WOD is a tribute to all of you as we honor a hometown hero Lt. Michael Murphy. "Murph" will be done in all of today's regularly scheduled classes. Before we discuss the WOD take a minute to read Michale Murphy's official citation:
LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY
FOR SERVICE AS SET FORTH IN THE FOLLOWING
CITATION:
FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.
SIGNED GEORGE W. BUSH
Due to his amazing acts of patriotism, courageousness, and bravery today we will be doing "Murph".
For Time:
1 Mile Run
100 Pull-Ups
200 Push-ups
300 Squats
1 Mile Run
Partition reps and scale as needed.
"Each of these heroes stands in the unbroken line of patriots who have dared to die that freedom might live and grow and increase in its blessings."
-- Franklin Delano Roosevelt
Thanks again to everyone who helped out with our Clothing Drive. It was a huge success! We made the final drop off to Lighthouse Mission right here in Bellport. They were greatly appreciative of our donation and their youth group helped us out big time unloading the two truckloads we brought over. These guys and girls will be personally hitting the streets of the neighborhoods that were impacted by the storm. Thanks again!
Paleo Peeps: LAST WEEK IN THE CAVE! Starting this Wednesday we will be taking your final measurements and pictures for the challenge. Our time slots will be:
Wednesday: 12:30-1:30, and 3:30-4:30
Thursday:12:30-1:30, and 2:30-3:30
Friday: 12:30-1:30, and 2:30-3:30
Saturday: 12-1:00
We also encourage people to get these done before any class they normally attend throughout the week. We will be limited to only getting 1 or 2 people in at a time before a regularly scheduled class so please e-mail your rep first before you just pop on over. Please get ALL pics and measurements done BEFORE any class you plan on attending. Thanks!
I'm truly amazed at how much clothes we have gotten in such little time. It was only announced Monday and this is where we're at:
A row that's 3 feet high and 15 feet long. Outstanding CFLI. We're down to the last 24 hours of the drive so anything that you want to get in make sure it's in today or by tomorrow morning classes. We can't thank you all enough.
The Plan: This weekend we are going to be going to neighborhoods like these..
That's a house boat that collided with a house. Not to mention having 6 feet of water going through your house and everything inside being destroyed but imagine having a boat crash into your living room. Inconceivable. This picture wasn't taken from Newsday or online somewhere either. It was sent by a friend since the owner of the house was his grandmother. To know a friend has had someone so close to him lose everything is really upsetting. She's the type of person we'll be looking for on our mission to get people in some warm cloths as winter is getting closer and closer. Again, thanks for all your help.
WBC: Anyone in tomorrow for the Saturday morning class willing to stay a bit after and help us sort some of the clothing it would be GREATLY appreciated. Thanks ladies
WOD
15 Min Partner AMRAP:
100 M Sprint
Max KB Swings (53/36)
40 Yard Farmer's Walk (110/70)
Kettlebell swings will be done in a max effort while 1 partner does a 100M Sprint. Upon returning from the sprint partners will switch roles from kettlebell swings to sprinting while keeping a running total of KB swings. Once they each have done both of these movements they will work together in a farmers walk carry covering the total distance of 80 yards (40 yards each). Score= Total Number of Rounds + Total KB Swings
Be careful! It's a snowy/slushy/icy mess out there. Hopefully it will get better as the day goes on, but if you're trying to make those morning classes give yourself plenty of time to get there and watch out on the roads.
Speaking of weather, despite the nasty conditions last night people just kept giving. Making it down to the gym as a Nor'easter starts to hit with a big bag of clothes is so refreshing to see. I was concerned there were no decent people left on LI after seeing what some would do just to get gas. But we found them..They're all members of CFLI. It's really a heart warming situation. Knowing that these clothes are going to be going out to people affected the devastation of Sandy first hand makes it all that more special. If you'd still like to donate there's still time left. Saturday morning classes are the last possible chance however. Thank you.
Paleo Peeps: Few quick things..
1. Your first baseline for the end of the challenge starts today! (wooohoooo!)
2. E-mail your rep if you have finished or plan on finishing one of the books (assignment goes out tomorrow).
3. Don't forget to log your Technology/Sleep Points! Great job to those who made it through our last and toughest challenge!
Today:
"Christine"
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
"According to my calculations there is no limit"
-J.L.
48 hours after we posted about the clothing drive this is what we have...
Seriously, you all rock. There's still 3 days left before we get it out to the public and we would absolutely love it if the clothes kept pouring in. We are a little short on youth clothing (especially boys) so if anyone has anything it would be greatly appreciated. If you don't have kids? Well if your in a neighborhood that wasn't affected by the storm and you see a small child that you think is just wearing way too many layers.......KIDDING! We could always use some extra boxes as well. There is a donation list in the lobby- We would like you to just simply sign your name if you donate (or if you donated) so we can personally give you a big thank you. Big, small, not much at all..if you helped please sign. Thank you for all of the support athletes. Seriously....you really do rock.
Paleo Peeps: As you read this you should be humming "The Final Countdown" by Europe..If you weren't you probably are now. Either way don't forget that Tomorrow is our first baseline WOD as we make our way into the home stretch of the challenge. Be ready for any of them! Remember, if something conflicts and you can't make a regularly scheduled class or make-up session please e-mail your rep. If you plan on attending a make-up you must also e-mail your rep and give them a heads up. (See yesterday's post for more details).
Last weeks Lurong Challenge Winners
Master's Scaled: Harry Appel
Master's Rx: Rick Kazaks
Women's Scaled: Gabriella Toscano
Women's Rx: Jess Kenna
Men's Scaled: Charles Appel
Men's Rx: Erik Gorman
Congrats! Come claim your prizes competitors!
Strength:
Hang Power Clean
P1: 5-5-5-5-5
P2: 3-3-3-3-3
WOW! Thanks for all the support on the start of our clothing drive! Yesterday was day 1 and already we have a stuff pouring in. Keep em' coming if you got em'! We're looking to get them out by THIS weekend to some people who could really use them. Thanks for the support. You guys and gals rock!
Paleo Peeps: It's the final countdown. I know everyone's dying to get their hands on a greasy cheeseburger and some fries but there's work to be done before hand. I'm sure most of you are counting the days until the end. If so, you know that next week is our last week in the cave. This means baselines are coming up. We're going to be doing them the same style as when we first started- In Class. Here are the dates for the LAST 3 BASELINES!
This Thursday 11/8/12 Tuesday 11/13/12 Thursday 11/15/12
All three will be done during our regular class times with the option of making them up on:
Saturday 11/10/12 @ 11:30am
Saturday 11/17/12 @ 11:30am
If something conflicts e-mail your representative ASAP.
I've been thinking a bit over the weekend. There's nearly 200 fit and capable members here with the majority of us being very fortunate after last weeks storm. You think it's time we pay it forward? As a community do some good in this world of chaos some people are still living in after having their lives flipped upside down? Lend a helping hand? Like I said just thinking... maybe planning. Would love to hear some feedback though here or on facebook.
To get the ball rolling we are starting a clothing drive here at the gym. We're looking for warm cloths for people who are still fighting the elements as it's getting colder and colder outside. If I see any old swim suits or 80's tanks in their it's a 200 Burpee penalty..As you wear that particular piece of clothing. Warm stuff.. Take a few, dig through the closet, and get some gear for these folks. We're looking to get the them out by this weekend to people first hand. Don't hesitate it will be here before you know it! Thanks!
Paleo Peeps this is the home stretch! Two weeks left! Stay tuned for the upcoming baseline announcements as well as the dates for pictures and measurements. Also, if you did the reading bonus assignment e-mail your representative over the next week letting them know. You'll be getting an e-mail with what we'd like you to do with all the knowledge you got stored up this Friday.
Sup Woddo's? I'm hearing more and more people are getting their power back and starting to make a full recovery from the storm. Excellent! I hope this goes without saying that if you need anything let us know. Whether it's a cooked meal, a hot shower, whatever it might be reach out. With this tight-knit community we have down here you know you'll be in good hands.
Welcome to November! I truly hope everyone has recovered from the storm. If you are still without power please let us know if you need anything. Whether it's a cooked meal, a hot shower, or something like that, I'm sure one of the coaches or I could provide. Also, the gym has wifi up and running if anyone needs to get anything done. You can feel free to just charge your phone if you need as well.
Yesterdays costume WOD was a blast as usual, and we are going to be getting some pics up soon. I know many people missed out due to the current circumstances, but no worries, we'll just do it bigger and better next year!
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