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Wednesday, November 16th, 2011

Hey Folks!

The equipment comes in Today (Wednesday)!!!  Although they said in the AM I don’t know that it’ll come in time for the morning class to use it.  We’ll see.  But going forwards we will have more barbells, more squat racks, a pull up rig, bumpers, rings, skipping ropes, abmats, and bands.  There might be some other stuff I’m forgetting, I’m not sure.

Coach Drew Nadeau will be around from time to time when I can’t make it out and may be taking on one-on-one clients or teaching more classes!  We’ll see where the wind takes us!

CrossFit Class:

Warm up


  • Front Squat (5-5-5-3-3-3)
    • Weight increases with each successive set
    • You may fail the last set of 3
    • 2 minute rest between sets


  • 5 Front squats, 5 Thrusters, 5 Push press AMRAP 8 minutes

Cool Down:

  • Stretches:
    • Quads/Psoas and Int/Ext rotation of the shoulder

See you Guys tomorrow!  Looking forward to seeing you all again!  Cheers!