Attention: We will not be holding our regular 9am class on Saturday, October 30. Instead, you can participate in the Spooktackular 5K & Fun Run, put on by Holy Family Catholic School. Children 14 & under are $10, Adults 15 & over are $20. Race day registration will begin at 8am, 5K race starts at 9am, Fun Run starts at 10am. Breakfast will be available for a couple bucks afterwards. Location: 7th & H Road. Contact is Kathy at 201-3928. You can find a registration form at holyfamily-gj.org.
Don’t forget about the fundraiser for Operation Homefront that CrossFit Red is holding here in GJ on Sunday, October 31st. Workout is at noon, $10 donation, BBQ after.
Some of you have been working on the butterfly pull-up. This is a great tutorial.
4 of Hearts WOD (from the Hopper Deck)-
10, 20, 30 reps for time of:
Walking lunge steps
Overhead squat (45/35)