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Crossfit Coquitlam WOD – Nov 11 2013 – Remember

Main – CrossFit Group WOD

Attention! Keep in mind we are running limited classes today. There will be Group Classes at 9:30AM, 11:00AM & 4:30PM.

The spots will sign up quick this week for Saturday’s Biometric Test. Cost is $84. Bring cash the day of. There is a sign-up sheet on the corkboard laying on the floor between the displays. (Note to Ty, please affix said corkboard to wall).

Please jot December 1st on your calendar. Coach Colby is organizing a blood donor drive. Roll up your sleeve and pony up a pint of your above-average blood. There will be a sign-up sheet laying on the floor either on or within the vicinity of the forlorn corkboard.

It is Remembrance Day. Take a minute at the beginning of class to thank your lucky stars to be living in a country made great by our men and women in the armed forces.

Coach Led – 10 min (No Measure)

Warmup movement and mobility

11112013 Remember (Time)

Teams of 2 or 3

2 Rounds for time of

Front Squat x 50 @ 135# / 95#
KB x 50 @ 53# / 36#
Split Lunge Jump x 50
Run Bean Counter x 12

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