Announcements from yesterday:

1st, beginning NEXT Monday, October 10th, the 930am class will move to 9am.

2nd, starting this month, your group class membership will also include one, 30-minute, 1-on-1 coaching session each month.  You can use these however you choose: goal setting, nutrition consulting, muscle up practice, program design, Olympic weightlifting…whatever!  But these sessions won’t carry over to the next month (use it or lose it) and have to be scheduled beforehand.  To schedule a session, please send an email to admin@crossfit801.com and include the day(s) and time of day (morning, midday, evening) you’d like to meet, the “skill” or topic you want help with and which coach you would like to work with.  We’ll do our best to honor those time and coaching requests.

3rd, FYI, starting this week, we will begin offering a FREE trial class on Thursday nights at 6pm and Saturday mornings at 9am.  I am always asked the best time for you to bring friends…here it is.  The Thursday-6pm class will be run in addition to the normal group class and the Saturday-9am class will be run in addition to the Open Gym time scheduled at that hour.


Nice work yesterday on the Front Squat testing…lots of PR’s!

for today…

“Helen”
3 Rounds
400m run
21 kettlebell swings
12 pull ups

Compare today’s time to your total time from the interval work last week.

If you missed the Front Squat testing from yesterday, please make that up today while you are fresh.  Then you will complete Helen either tomorrow or Thursday.

Maureen asked last week that we get back to posting some recipes.  Here’s a new piece from Robb Wolf (not a recipe, but you’ll get it…)

Paleo Meals the Easy Way

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