Friday, October 29, 2010

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

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:
Slam ball
Walking lunge steps
Overhead squat (45/35)