Halloween Gore and Guess

Your guess: Is this a close-up of the pizza or of the exit wound on JA's head?

Saturday Spooktacular:
Advanced 1 min Reps 5/5
Intermediate 45 sec Reps 4/4
Beginner 30 sec 3/3
Lunge, L-sit/Crunch, Squat Jump/Side Step, 8 Ct BB, Jump Pull Up/KTE, Swing/Push Up

Thursday Updates

1) Friday KB: KettleHell (of course, it's Halloween!)
2) Remember it's Movember.
3) Halloween Workout 5:30pm, Party 6:30pm (Friday 10/30).
4) Saturday Class Change: Combined Class 10am on Saturday 10/31.
5) Form Seminar: Sunday, November 8, 10am-noon
6) For the Fallen Workout: Sunday, November 22
7) Anything else?

Wednesday Form: Reach high!

Hey, who took the Smokehouse?!

Jolie's Rope Climbing Tips at the CrossFit Main Site.

Tuesday Attitude

Better than yesterday.
Top 10 Reasons To Attend the Form Seminar:
10) Do you really have anything better to do?
9) When Chris yells “jump and shrug” you tend to curl, squat, press??!!
8) You’ve been doing CF for a while and haven’t seen the changes in your body (physique) that you’d like.
7) You think Swing is the only KB movement.
6) After a CF class, you aren’t sick-ill-exhausted.
5) You hope maybe one of those 1000 rep Sunday Specials will break out.
4) Your times posted to the CrossFit board are faster than Scott & Tanner’s.
3) You still have trouble with a proper squat, pull-up, and push-up.
2) You’re often heard asking, “Is that the one where you...?” And the #1 reason to attend...

1) You never want to hear your name and “Everyone Outside” in the same sentence!

Form Seminar, November 8, 10-noon

O-lifts, Bodyweight, KB, Rings, Jump Rope, Flexibility Screening, and more...

"Remember, today is the tomorrow you worried about yesterday." (Dale Carnegie)

This is YOUR opportunity to hone your skills, master the movements...so that you can get the most out of your time in a CF class. Whether Beginner just learning the moves or Advanced who has become complacent...this is for YOU! Read here the CrossFit version...a title that is brilliant "The Non-Negotiability of Perfection."

It can really be deflating to want to "get in shape" but not know if it's happening. Isn't that tough? We can work for weeks, months...and not really know. A great motivator to combat apathy, frustration, or complacency is to think...what did I do that is better than yesterday?!

At CF, everything you do and in every way you do it ought to be focused on BETTER THAN YESTERDAY. What does BETTER THAN YESTEDAY look like for you?

PS. Also, please spread the word about the Halloween Party...please email other CFers who may not check this blog!! Thanks!

Did you know...that fat cells grow?

Fat cells are interesting little buggers. New research suggests that they die and grow back...making the number of cells we have in adulthood relatively constant.
This may place limits on achievable body fat percentages (ie, why someone can get to 6% and another person to 15%).

Also, it holds true that the size of fat cells is the important factor. They plump up and shrink with diet and exercise. Notice in Pic 1 (from the Journal of Clinical Investigation) cells for A & D are from lean mice, the others from obese mice. Same in Pic 2 from the USDA.

It's believed that proliferation of fat cells happens at certain points: in infancy, at puberty (9-13 yrs.) and possibly again in adulthood if significant weight is gained. So, fat cells will die and grow (in number and in size)...but when we lose weight, they simply shrink.

Sunday CFer

Yes, she is one of the original, original CFers. How would you know her if you wanted to say Hi? She'd be the one wheeling in at 100mph just as class starts running you off the road on your warm up 400:)...or she'd be the one burying you with intensity during the circuit. Beth can bring it! (even on Rope Climbs!!!)






Beth Gehret
age 35

When did I start CF? I guess you could say I am one of the original CFers- back in 2004 when we would rotate from Colonial to Happy Hollow to Grings Mill to Stone House, etc. :) I never knew about CF or Chris before, but I met Meredith Groff at a Bunco party and we talked about exercising and running and she said I have the perfect class for you... we went to the Wyomissing Fitness Center, took the class, and the rest was history!!!

Why do I keep coming back to CF? I love the work-outs and motivation. I like how no two classes are the same. You never know what to expect when you come to class and I like that challenge! I like working every muscle and it's very helpful for me to have someone like Chris or Matt check my form. I also like the option of a punch card so I'm not paying a monthly fee. With a busy family, you don't always know when you can or can't come to class!!!

What else has CF helped me to achieve?? Besides toning my body and losing any pregnancy weight, I've been running several local races. I average about 10-12 races a year (mostly 5Ks or 5 milers) and I have placed in my age-group for many of them.

Fav. CF exercise: I don't really have a favorite, but I do enjoy step-ups on the huge tire!

Least Fav. CF exercise: rope climbs- I still can't make it to the top!!!

Most Memorable Moment: 2 years ago when a team of Corps Fitness girls won the Weekend Warrior Triathlon... We had no idea we were the first place female team and were shocked and very excited to get our plaques wearing our Corps Fitness gear!!!

What else?? hum... I love the fact that we are like a CF family. I've met so many wonderful friends...always there for each other both inside and outside the gym!!!

Stormy Saturday

Painstorm Workouts the last few days...but wait...does that cloud have a silver lining?!

Friday KB Four Corners: (1 min.)
Snatch/Side Hurdle
HP/B&T Box Jump
Swing/Lunge Press
TGU/Burpee


Saturday Combined Class Main Event: (45, 45: 2 min.)
Side Squat Hop, Lying JJ: Quick Step, Skip
B&T Jump, Monkey Squat: Crunch/Pulse
Step P/U, Box Jump: Push Press
Hello Dolly, 8 Ct. BB: Step Up/Lunge

Halloween ideas?

Thinking of skipping the Corps Frightness Workout and Party next week? Then think again. You'd miss this kind of fun!

Post to comments: Costume couple theme for Chris & Gretch 2009...2008 was Thing 1 & Thing 2.

Also, he wasn't busting your stones...Adam wants you to join Team Uni-Baller. Read more in comment to yesterday's updates. Click here to register.

Friday Painstorm:
Swing, Burpee, Twist, Handwalk, Lunge Press, B-Buster, Box Drill, Drop P/U, Side Step, Jump P/U (pit drill after each, 3 rounds)

Thursday Updates

Schedule Reminder:
CNX Classes Upcoming Weeks (while C &G are away)
a) 10/23 Friday 9:30am
b) 10/27 Tuesday 9:30am
c) 10/29 Wednesday 9:30am
(regular schedule resumes after that)

10/24 Saturday “Combined Class” 8:30AM!




10/30 Corps Frightness Halloween Workout (5:30) and Party (6:30): COSTUME THEME 2009: DEAD CELEBRITY (please indicate attendance on the poll in the left frame).

11/8: Form Seminar 10am-noon: Are you still not doing certain exercises correctly? Want to find out why, and how to correct it? Are you still being hollered at during the circuit? Want to avoid it? Are you responsible for having the class run 400s because you don't know an exercise? Want to quit it? Do you STILL not know the difference between a Clean, Push Press, Push Jerk, Thruster, Sumo Deadlift, or any other exercise??? Then this time is for YOU...yes ALL of you...we're not saying it's mandatory, but this is your time to learn the moves and learn how to IMPROVE while not in the middle of a crazy 30-second class and circuit. So show up!

11/22: For the Fallen Workout 9am. Mark your calendars early for this pre-Thanksgiving Sunday Very Special workout. To date, there have been 5211 soldier fatalities related to Operation Enduring Freedom.

Wednesday Form: Clean it up a bit.

Medicine Ball Clean (click here to see moving version at CrossFit Eastside)
Arms straight, drive hips, shrug, create weightlessness of ball at hips (still arms straight), elbows down and back, while dropping into squat under the ball.







One aspect to work on in fitness is Proprioception: it's the ability to sense the position, location, orientation, and movement of the body. It's how you know your hand is on the mouse at the computer and your finger is on the left (not the right) button (without looking). Or when writing, it's how you know you are getting close the end of the page and need to start a new line (again, without looking). Obviously, in exercise, Proprioception is crucial.

It will be how you know you are executing a movement correctly. Your brain tells your body to move, yes. But your body then sends feedback to your brain (proprioception). So as you do exercises, don't focus solely on the movement. But also think about the signals your body is giving. Does that squat feel right? Can I tell from my hips, that my plank is too high? Can I tell I'm curling instead of shrugging on the Cleans?

See how important? Then you're in charge of your fitness, because your body can self-correct. Begin focusing on how the correct, full ROM exercise feels. Get your body to learn that, and your brain to understand the signals from your body. Then you can clean it up yourself anytime your form gets out of whack.

Tuesday Attitude: Oldie but a goodie

62-year-old muscle-upping Crossfitter (courtesy of crossfit.com affiliate site).

"We don't stop playing because we grow old; we grow old because we stop playing." (G. B. Shaw)

Tuesday Bodyweight: Double-dippin'

Monday "Did you know...?"

Recently a study suggested that Obesity rates now exceeded the rates of just being Overweight? See article.

Those estimates place about 64% of Americans in the category of either Overweight or Obese. See more at F as in Fat 2009.

Does that mean we made it there...that now it's "normal" to be overweight (2/3s)? CFers, then be in the minority, abnormal, unusual...stay fit!

Sunday CFers

All the participants of the CF Call-To-Action Challenge!
(check back for pics soon!)

CoEd Teams:
#1: Williams (32:13)
#2: Fartlek (33:28)
#3: Wortman (33:52)

Male Teams:
#1: Kuhn (27:43)
#2: Jax (28:20)
#3: Nguyen (38:20)

Female Teams:
#1: Hazlett (32:32)

Beginner Teams:
#1: Blackford (26:27)

Outside Workout (1 team member running per exercise)
Sandbag Hill Run
50 Air Squats
40 Lunge Steps
30 L-Sits
20 Burpees

Inside Workout (all team members complete)
400m Run
25 Box Jumps
25 Pushups
25 KTE
25 Wall Ball

Special Thanks to Adelphia Seafood, Take 2 Bagel, Esterbrook Pharmacy.
Thanks to the Volunteers.
No thanks to the weather!

Sunday Special

"A" Run 800m
20 Pullups, 30 Swings, 10 l/r lateral cone hop
15 Pullups, 30 Swings, 10 l/r lateral cone hop
10 Pullups, 30 Swings, 10 l/r lateral cone hop
5 Pullups, 30 Swings, 10 l/r lateral cone hop




"B" Run 600m
21 Med. Ball Cleans
21 Renegade Rows
18 Squat Jumps
15 Med. Ball Cleans
15 Renegade Rows
30 Scissor Lunges
9 Med. Ball Cleans
9 Renegade Rows
42 OH Weighted Lunge Steps

"C" Run 400m
50 Sit Ups
40 Step Overs
30 Flutter Kicks
20 KB Pull Catch
10 8 Ct. BB
4-75m Sprints
10 8 Ct. BB
20 KB Pull Catch
30 Flutter Kicks
40 Step Overs
50 Sit Ups

Call-To-Action

Oh, btw, there will be a 400m Sandbag Hill Run (F=20lbs, M=30lbs).

Fantastic work today folks!

Pics should be up on smugmug soon!

Reminder: Sunday Special 8:30am tomorrow.

Don't worry...

even though it feels like 31 degrees...it's actually 37!
Thurs. Advanced and Fri. KBers got a taste of a Return to Colonial Days circuit. (Notice: Tennis Karen used the sandbag every time!)



Snatch, Double Unders, Box Drill, KB Windmill, KB Squat Clean, Ring Dips, HP, Quick Step, Walking Swing, Plyo-Push Up (Step Ups after every exercise).

Call-To-Action Challenge: It's gonna be cold, rainy, and sloppy. Good thing the CF motto is "no excuses."

Sunday Special: 10/18, 8:30AM

Thursday Updates

Lots of stuff to keep up with folks.

Call-to-Action Challenge 10/17
a) Still time to register (no shirt included)
b) Volunteers Needed!! Meeting tonight 10/15 6:30pm
c) Classes cnx on 10/17 (including Instructional KB)
d) Challenge Participants arrive at 7:45 for Check-In (see parking map)

CNX Classes Upcoming Weeks (for that day only)
a) 10/17 Saturday Classes
b) 10/23 Friday 9:30am
c) 10/27 Tuesday 9:30am
d) 10/29 Wednesday 9:30am
(regular schedule resumes after that)

10/24 Saturday “Combined Class” 8:30AM!

10/30 Corps Frightness Halloween Workout and Party
a) 5:30pm Workout in costume
b) 6:30pm-??? Party in costume
c) Attend one, both, or neither!
d) Bring-your-own-....everything!
e) COSTUME THEME 2009: DEAD CELEBRITY (interpret liberally)

Wednesday Beginners

Keepin' it real! Great to see folks working hard!

Wednesday Form: Weight a minute...

Important issues in conditioning are volume (how much), intensity (how hard), and resistance or load (how heavy). Today, think about load.

Load can be a sensitive topic for some, and no one is in the business of dictating what weight to use...this is just a friendly reminder to be mindful when entering CF.

Be mindful of what? 2 things:
1) Form: Using the proper weight often drives proper form. As you recall from Anat/Phys class, the body recruits motor (muscle) units based on load. So in many cases, the movement and exercise is most appropriately executed with what people think of as a "heavier weight." Take for example the SDHP. Using an appropriate load should make the body drive with the legs, snap the hips, shrug, and finish with the shoulders...all full-body move because the weight required the body to recruit all those muscles. Now drop down to only 35/45 lbs and notice how it just simply turns into an Upright Row...boo-hiss.

2) Guts: You gotta step out! Choose a weight that will require you possibly to step out of the required reps. If the workout is 30 reps and you can get all 30 reps rapid fire barely breathing heavy, then maybe you ought to try moving up because it's also about a gut check. Some workouts you should challenge yourself not to get the 30 reps...but what about when you're struggling at 18, just hoping to get 19 of the 30...have you seen yourself there...do you know what you would do...would you forge on...would you give up...throw up? Sometimes load can represent a personal internal challenge that day.

Suggesting a heavier weight, people think, "I don't want to bulk up" "I don't want to hurt myself" "I want to have the fastest time on the board" and if this is done consistently, folks will see little gains in conditioning and performance.

On the contrary suggesting a lighter weight, people think "Are you implying I can't lift that?!":) Folks then focus on lifting weights, risk injury, instead of mastering functional movements.

We all have our prepared excuses about load when we walk in the CF door...whether it's about having the fastest times, or that we worked out yesterday, or that we have a bum knee...whatever...that's fine...this is simply a reminder. So next time, take a second when you are deciding on weights (and take a long look at the Motivated People poster)...don't just think "number" and certainly don't think "time"...think FORM and GUTS.

Here's the CrossFit statement:
"Use a weight that's manageable to you, or use a percentage of the weight prescribed. Assume the "generic" male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately 55% of your bodyweight." (www.crossfit.com FAQ page)

Are your CF goals near?

Maybe just a Hop-Skip-Jump away?
Bar Hang, JJ2BT, Russ. Twist, Snatch Balance, Arm Haulers, Plyo-PU, 1leg hop, Scissor Leg Raise, Side Hurdle, Goblet Squat
(Run lap between each)


End 5 min.: Hop 25 ft. (Beck's Burpee), Skip 75 ft., Jump (Box)

Tuesday Attitude: Batman

"Why do we fall, Bruce?"

"So we can learn to pick ourselves up."

(Perhaps that's only meaningful it you attended evening class with 3-400m punishment runs. But the group still managed to get in 2 rounds....nice recovery!)

5 on a side: (Star Jump/Bear Crawl Transition)
DB Raise, Slam Ball, 21s, Swing, Burpee
Sandbag Squat, KTE, B&T Side Jump, Toe Tap, KB Crunch

Did you know...there was a Race yesterday?

Do you know...any of these CFers having fun at the Reading Hospital Road Race?

Did you know...that CF will cancel SATURDAY CLASSES on OCTOBER 17 for the CALL-TO-ACTION CHALLENGE.

Did you know...that you might still be able to submit a team (no shirt w/registration). Contact Chris.

Did you know...that CF still needs volunteers for the Call-to-Action Challenge (registration table help, rep counters, directing teams/participants, standing around cheering, etc.) Contact Chris if you want to volunteer. IMPORTANT: VOLUNTEER MEETING is on THURSDAY OCTOBER 15, 6:30pm. Volunteers: Please attend this meeting!

Sunday CFer

Why functional fitness? Because you never know when you'll have to strike an Air Squat on your way out to the store!
This gal is a hoot...and a great model of the CF "Motivated People" mantra!









Name: Corina Blackford, age 40
How’d you hear about it/When did you start? Matt and Jan recruited me about a year ago.
Why do you like CF? I like the variety of exercises at CF, it's never a mundane workout. It also makes you push yourself further and harder than you would on your own. I am doing things I never thought I could do and I'm enjoying myself. I also love the camaraderie it never feels like a competition.
Why do you keep coming back? To quit and comeback is just too painful to even consider! Honestly, I keep coming back because I feel so great after a workout.
What other activities do you do to stay fit? I run and I have found that my endurance is way up since joining CF.
Do you use CF to train for any sport or activity? CF is my sport!!
Most and least favorite exercises? Warm up is a struggle and I despise Wall Ball. I'm not sure I have a favorite exercise, does Cool Down/Stretch count?
What’s a personal challenge you have at CF? Strengthing my upper body.
Most memorable moment? Making it to the top during rope climb and graduating from the baby box to the mama box for box jumps.
What would you like to see at CF? I enjoy it as is!

Saturday happenings

Tonight workout!

Fall sports and the race crampin' your workout style this weekend? Then sneak in a Friday Special...tonight 5:30pm...just show up.

Other Updates

1) Reading Hospital Run: Probably the best meeting place for runners will be the CF tent next to the parking garage (look for the handcycles). At least to touch base.

2) CF Challenge: Anyone in need of team-mates??? Post to comments.

3) CF Challenge: In need of "counters"! Sign up at CF.

Thursday Updates

1) Reading Hospital Road Race (10/11)
2) CF Call-to-Action Challenge (10/17)
3) Practice Kipping Pull-Ups
4) Anyone?

Wednesday Form: Here we go...

Kippey, kippey, kippey!
1) Practice hanging, push chest forward, feet/legs backward...feel the pendulum movement (no pulling yet). Just get that feel of momentum. Hang, chest/head forward, lower body back, swing.

2) Now do it violently, with arm pull! :)

3) Try it out for 2 weeks. Tennis Karen, you'll get 10 in no time flat!

Tuesday Attitude: Makes me wonder...

Sequoia Sempervirens (giant redwoods): Little sapling children when Vesuvius buried Pompeii...towering Adults when Columbus sailed the ocean blue. Estimated to be 3000-5000 years old!

"The wonder is that we can see these trees and not wonder more."
-Ralph Waldo Emerson

Are you still wonder-full...Why is the sky blue? How did they make the Pyramids? Is a platypus a mammal?

What wonders drive your strength and endurance?

Sunday CFer (on Monday)

That's some footspeed! Tennis Karen, huh?...perfect form with KBs, Olympic bars, Tire Flips, Burpees, Pull Ups...just exactly what kind of tennis does she train for???









Name, age: Karen Oxholm, 48

How’d you hear about it/When did you start?
I first heard about CF about 5 years ago but was unable to make any classes because of family schedule conflicts. I then attended the IMAble fundraiser, met Chris, and heard about the open house. I decided to try it out, and LOVED it!

Why do you like CF? Why do you keep coming back?
Since I was 13 or 14 yrs old, I have “worked out” with a gentleman who believes physical fitness is the key to almost everything. He mentored and worked out with me on the tennis court for the past 35 years – wow that sounds really old! He has not been able to run any “drill workouts” for the past 2 ½ years. When I tried out CF, it was a perfect fit and filled a huge void. I love to work out and CF provides an outlet for it. The workouts are total body workouts and allow you to push yourself to whatever extent you are able to that day….and if it’s not much, Chris, Matt and those working out with you motivate you even further. I also keep coming back because of the people. The camaraderie and bonding that occurs at CF is unparallel to anything I have ever experienced in my “adult” life….there has to be a correlation to sweating together. Everyone is willing to help an individual meet any goal they have set for themselves.

What other activities do you do to stay fit?
I play tennis any chance I can get! I also cycle, run (not too far), swim and golf.

Do you use CF to train for any sport or activity?
Although I don’t train specifically for tennis, CF keeps me fit and able to walk on a tennis court and play when I can. My timing may be off, but I can run down shots that I once was not able to …or wouldn’t be able to as I age so gracefully! : )

Most and least favorite exercises?
Least favorite has to be pull-ups; favorite would be any core/stomach exercise – plank, crunches, L-sits, K2E, etc.

What’s a personal challenge you have at CF?
To do 10 pull-ups in a row unassisted and be able to wash my hair afterwards.

Most memorable moment?
There are so many…Two that come to mind right away would be finishing the “Murph” workout (last workout during Christmas week) and helping with the IMAble triathlon – very awe-inspiring!

What would you like to see at CF?
A second 5 am class earlier in the week ; )

Did you know...the CF Challenge is coming up soon?

2 weeks to the CF Challenge. Be sure to get your entries in soon.
Remember, you won't know the exercises and workout design until the day of the event. It may be that everyone has to do an exercise, or that only one person (ie, strongest) has to do a certain exercise, or maybe everyone just does 1000 Burpees for time, or maybe it's AMRAP L-sits in 30 minutes (ow...mat burn). Who knows???

But possible exercises and video links are listed on the event page. In order to ensure the authenticity and spirit of competition, exercise form will be carefully monitored. Please do the exercises RIGHT before you try to do them FAST!

Sunday "Did you know?": Gotta Tabata

What the devil? Sunday is not "Did you know?" day!
Well it is this week. Look for our Sunday CFer tomorrow, Monday, which would make her our Monday Sunday CFer.

Why do we do Tabata-style workouts?

Maybe because it is close to the Holy Grail of conditioning? One training methodology to target both Anaerobic and Aerobic conditioning...and it's only 4 minutes a-pop! That'd be sweet...you mean I don't have to do the distance running/biking (LSD) for endurance and then on other days do the power stuff? I can get them both in 1 workout? Interesting, explain more.

The Tabata Protocol is named after Izumi Tabata who worked with the Japanese speed-skating team. Through their research (in the mid-1990s), they found that skaters who did Tabata five days a week for six weeks improved their aerobic capacity by 14%. The Tabata group also improved anaerobic capacity by 28%.

That sounds good...but compared to what? A control group did aerobic training (running for 60 minutes for the same number of weeks) showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.

Read that part again....the Tabata group showed gains in anaerobic (which would be expected) AND gains in aerobic (VO2)...greater than those who did traditional aerobic training (ie, running LSD)....that certainly is unexpected.

Imagine if someone said to you, "We're going to do aerobic conditioning...ready...it's 20 seconds work followed by 10 seconds rest...for 8 rounds...which will be a total of 4 minutes." Most people would scoff!

So why do people still only believe that they can improve aerobic, "cardio", or endurance with that 30-60 minute trot?

"Counter to popular belief kettlebells, obstacle courses, and CrossFit WODs performed at similar exertion levels can surpass bike riding and running at conferring increased aerobic capacity!"(Glassman, Metabolic Conditioning, CrossFit Journal)

Glassman goes on to point out that high-intensity efforts (like the 4-minute Tabata) produce dramatic aerobic benefit without the muscle wasting associated with endurance training.

Exactly....just because beliefs are popular doesn't mean they're accurate.

Remember, too, Tabata can be accomplished with any exercise....biking, rowing, swimming, running, lifting, bodyweight....anything....just make the 20 seconds of work high, high intensity!

SEPTEMBER M.O.M (Motivator of the Month)

Matt DiCintio

Matt is one of my "old-schoolers" that was with me when building 7 was still just a pipe dream and workouts were outside rain or shine, hot or cold. Since then he has become an integral part of Corps Fitness as both a participant and instructor. Everyone who knows him can attest to his motivation in and around CF and his knowledge of the lessons he teaches. His work ethic and never ending energy serve as a motivating factor to all who are around him.

This award was implemented to showcase the people that make Corps Fitness great and Matt D is a definitive example of that. Congrats MD and we're all glad you're apart of the CF family!!

Ooh-rah...

Drop the gloves.

Big poser day! Feels like being on the losing end in a hockey fight.
Push Up/Half PU Hold
Locomotive/Hot Seat
KB Sit Up/6inches
Thruster/OH Hold
Curl/Half Curl Hold
JM Rows/Plank
Step Ups/Single Leg Squat

Speaking of fights....don't forget to support "Fight: The Movie"...showing Tuesday Oct. 6. See trailer here.

Friday to-do list

Take out trash, have KB Nightmare, shop for groceries...
Turkish GetUp, Renegade Rows, Pull Catch Squeeze Squat, KB Rev. Lunge, Rope Pulls, Box Drill, Donkey Kong, Halo, High Pull, Scissor Lunge
(Steps in the middle)
End 5 min. drill: Swing/HP/Snatch (3 L/R), 50 ft. OH Lunge

Thursday Updates

1) Friday KB: KettleHarmony (code: The Nightmare)
2) Livewrong had his cast removed... ew!
3) Reading Hospital Run, Sunday October 11.
4) Call-To-Action CF Challenge, Saturday October 17 (see link in left frame).
5) New CF Class: starting Oct. 6, Tuesday 9:30am.
6)Girlies and Guys: Have you gained the weight back from the Loser Challenge? Have you packed on pounds preparing to hibernate for the winter? Well, dang it-it's time to shed those pounds! New weight loss challenge is set to roll (no pun intended!). More info/details to follow. If you'd like to join in, please drop an email to Meredith: merefg96@verizon.net