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Monday, November 21st, 2011

Hey Folks!

Great first week!  I’m looking forward to seeing more of you all this week!  Let’s add 5 pounds to last weeks Powercleans eh?

The walls got a coat of paint, and the pull up structure got bolted down… that’s what I’m talking about!  Now we just need those dang contractors to get on it and replace the windows and front door so we can get it above 12 degrees inside the building.  It does feel toasty warm in there in comparison to outside though.

CrossFit Classes:



  • Powerclean
    • 5-5-5-3-3-3
    • Add 5 pounds to the last set of 5 and 3 from last week!


  • AMRAP 15 minutes:
    • 10 overhead walking lunges (45#/25#)
    • 10 Ground to Overhead anyhow (95#/65#)

Cool Down:

  • Stretch:
    • Hammies, quads/psoas
  • Stress levels:
    • Sleeping in a cool, dark, room?  No laptop, cell phone, or any other screen/blue lights for 30 mins to an hour before bed.  Read something (ideally fiction) to the light of an incandescent bulb or candles (not sure how do-able the candle approach will be, hah).

See you all tomorrow!  Rest up!