Happy October! The Holidays are just around the corner.
It’s Friday and you know what that means open GYM day I’m thinking a heavy day is in order..

Big Fat Congrats to Kelly Burns on her Kipping Pullups NO BAND!!

What have you been fueling your body with lately? Do you Zone or Paleo or neither? Do you notice a differance when you eat good? What are your thoughts?

7 Rounds
5 Pullups
10 Situps or GHD Situps
15 Squats
7 Burpees
For Time:

OR
*Mainsite*

“It’s a great error to find comfort in the ongoing silence of God. God is silent only when men refuse to hear.” AW Tozer

“Jack”
10 Push Press 115/80
10 Kettlebell Swings 53/35
10 Box Jumps 24/20
AMRAP 20 Minutes:

Water? water is the largest single component of the body. Muscle holds the highest concentration of water in the body while fat tissue holds some of the lowest amounts. Water has a variety of functions that are essential to life.

Fluid in blood transports glucose to working muscles and carries away metabolic by-products.
Fluid in urine eliminates metabolic waste products.
Fluid in sweat dissipates heat through skin.
Adequate hydration is critical for athletes!! Dehydration decreases performance!!
Drink Up!

“The Pentagon”
800 Meter Run
46 power Cleans 135/95
46 Situps
46 Box Jumps 24/20
46 Pullups
800 Meter run
For Time:

All of our CrossFit Ladies are Hot Totties!!

10 Rounds
15 Deadlifts 135/95
15 Pushups
For Time:

The Mud Run was a blast so much fun!! Yes, we all got very Muddy and I even got Mud on my teeth This si the only picture I have, Jenn has lots on her camera

Yes today is the Big Day Mudd Run!! Wish us luck Oh and we get to see Ashly and Justin that’s the added bonus! The gym will still be open Kerri is in charge!! If you give her any lip she will make you do Burpees

Thrusters 45/35
Burpees

One thruster one burpee the first minute two the second three the third, continue as long as possible. When you are unable to do the right amount of thrusters and burpees during the minute you are out!! Example at five minutes you must do five thrusters and five burpees…

Woo Hoo it’s Friday again!! Open gym anything you want
If you have a hard time choosing your WOD pick three exercises (preferably a weakness) and do an AMRAP…

Mudd Run is only one day away can’t wait!!

Shoulder Press
3-3-3-3-3

150 Double Unders
For Time:

“Worry is the negative form of meditation. Whatever is pure, noble, good; think on those things.”- Dr. Tony Evans

25 Walking Lunges Steps
20 Pullups
50 Box Jumps 20
25 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings 70/53
30 Situps
20 Hang Squat Cleans 35/25 or Barbell
25 Back Extensions
30 Wallballs 20/14
Rope Ascents 7/5
For Time:
This looks interesting we can’t pass it up

Thanks for sharing your story Ansley I had to choke my dinner down

We have decided on a date for our Halloween Party October 22. Now all we have to do is plan it…