***Just a reminder about next weekend:
• Saturday Nov 8th, Carpool at 9 am at the box to head to Rocklin Crossfit for the Fallen Hero Wod and fundraiser for Mike Davis ($5 or more suggested donation to participate). Bring the whole family, kids games & BBQ!
• Sunday Morning Nov 9th at 9 am is Wod for Warriors with Team Red White and Blue for Veterans day (We have hosted this event 3 times now and every time it gets bigger)
• Tuesday Nov 11th (Veterans day) We are doing the Three Wise Men Tribute Wod to help raise awareness for Veteran Suicide.
Both Websites have places to make donations and get the T-Shirts if you want. I hope to see a big group at each event
**Women’s Gauntlet Competitor’s
If you have not taken a recovery week recently, this is a perfect week to recover from the 7 workouts you did on Saturday! You can still come in and do a recovery WOD today. The main thing is to listen to your body. Use this week to work on accessory work: Midline Stability (Core work), rehabbing injuries, doing Prehab work, or choose a goat to work on. You may want to do the workout of the day, just lower the intensity: volume, weight, or speed.
Workout of the day for Monday, November 3rd, 2014:
12 minutes to build to a heavy Hang Clean
Complete as many rounds as possible in 10 minutes of:
15 kettlebell swings 53/35lb
20 walking lunges