Students,

Lots happening these days. Here'e an update for all...

Wed, Nov 4th - 8pm - Paleo Challenge Kickoff
Tbear and the Machine will give an overview of the 4 month Challenge, Paleolithic Eating, the Rules and lots of good Tips to keep you on the right track. FYI - we will continue to pinch, measure and picture take up to Thursday Evening (Ask your Coach to get it done if your a morning student). This is a little more than a body composition challenge as it will include some performance activities that must be completed at both ends and a good change in lifestyle. 4 Categories of Participants - Males & Females will be divided into 2 groups; Seasoned and Unseasoned - the rookies are together (cut off is 1 year or less) -- and the Crossfit Veterans.

Thursday, Nov 5th - 7pm
- Patty's Client Get together and Goal Setting Session

Saturday - Nov 7th - All Day Event at CrossFit Vancouver
MadLab Individual Hopper - 8:30am to 5pm - limited space - 3 Workouts -

Sunday - Nov 8th - Sunday Classes Begin
- 10:30am every Sunday

MaD LaB hopper this weekend!!! New 10:30am Class on Sunday & Running today!! The near future is looking good thanks to MaryLand & Lumber. These two are doing good things for our community so get in and enjoy!
Today is a running day, Good that we held the CrossFit Endurance Cert back in the summer as well as Shep's Running Clinic. Lets review the pose running drills and post our fastest 800m!
This is a video of Coach Brian Mackenzie from CrossFit Endurance explaining using gravity to your advantage (The Fall)

Coaches Warm up:
50 K-B-S
Review Running drills
Work out:800m Run X 4)
Rest 4 minutes between Runs
Post fastest 800m

Hey it was awesome seeing you all at the party! It was so cool to see everyone dressed to the nines out having a great time! I'm gonna keep this post short & sweet cause I'm still feeling the after math of the party!!!
This little number should clean out the Cobb webs from Halloween! Coaches warm up the group with tabata double unders.

DEADLIFT
(3,3,3)
Mondays WOD:
4 Rounds of:
7 squat clean thrusters (95lbs/65lbs)
7 ring dips
7 pull ups
7 box jumps

Guys

I have to cancel the 6pm Monday class for the next few weeks because of our MadLab commitment.

We have 20 people going hard in the tournie and it is just too chaotic and dangerous to run a class at the same time.

Great friggen party Saturday night. Thanks for behaving yourselves and sharing your beautiful vibe



Pinky Lost her purse, check your closet and see if you brought it home with ya by accident.