Alright everyone here is the scoop. Classes and Shoe Bomber's boxing class are cancelled this weekend due to the Level One CrossFit certification this Saturday and Sunday.

Now, on the fifth day of Christmas (5 golden rings) we will be doing A lot like Murph version 2.

Warm-up:
Coach's choice

Workout: A lot like Murph version 2
1 km row
100 situps - no ab-mat required, however no anchoring the feet.
200 burpees
300 lunges
1 mile run

Of course in the typical Murph fashion the exercises between the run and the row can be done in any order. Now of course I couldn't resist putting this version of the 12 days of Christmas up.

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1. BK! Your place? Tomorrow night?? Yes yes?
   
   
   (for the video screening, that is).
   Posted by Emily   on  12/10   at  10:23 PM
2. Hey Everyone,
   A few of us are planning to watch the Fresh documentary at my place tomorrow evening. Anyone interested in seeing it is more then welcome to come by.
   I have enough room to comfortably seat 10-12 people. But we can figure that out tomorrow. Say around 8pm approx. Free parking on the street after 8pm.
   Address is 500 west 10th at Cambie. Buzz 67 Apt 713. Call me at 604-338-2349 if your coming or reply in comments so I can get a rough idea who's coming.
   BYOB
   
   BK
   Posted by TheBK   on  12/10   at  11:09 PM
3. Hey Gang, Sorry about the late notice re. this weekend's class cancelations. I really should have put up a post earlier in the week. We are hosting HQ's traveling CF Level 1 Cert extravaganza, and the place will be jam packed.
   
   If you are looking to stay active and maybe get a little Vit D, may I suggest heading up to Cypress for some CrossCountry Skiing on Saturday.
   
   Make a post to the comments section if you want to car pool and maybe something can get organized.
   
   Andy
   Posted by andy   on  12/11   at  06:31 AM
4. Andy - I am looking at the Crossfit class schedule on line and it is showing that there are still classes.....so, to confirm, there are NO classes this weekend?!
   Posted by momma bear   on  12/11   at  07:41 AM
5. Momma Bear
   The online schedule wont be changed, but the classes ARE CANCELLED!
   So guys and girls... no classes this weekend... let's have some fun outside, lots of fresh snow up the mountains!
   
   Have a great weekend!
   Posted by Fancypants   on  12/11   at  09:19 AM
6. My understanding is that with the sun at such a low angle at this time of year you will not make much, if any, vitamin D (even if you wanted to expose your skin!). So your vitamin D better come from supplements or even a tanning bed (electronic ballasts = OK , magnetic = not OK).
   
   Of course if we could have all gone to Bali - then our vitamin D levels would be really topped up!
   
   This is crucial - below is a long video but if you do not think you need vitamin D supplementation you should watch it.
   http://www.youtube.com/watch?v=TQ-qekFoi-o&feature=player_embedded
   Posted by Prof   on  12/11   at  09:23 AM
7. Great post Prof! I hadn't a clue about the importance of Vitamin D. Obviously a really serious issue. On a lighter note though at long last I have an excuse to get 'my bronze on'!!
   
   http://www.youtube.com/watch?v=tzoU8Q81iys&feature=related
   
   Also with today's workout in mind has anyone thought we've been doing alot of burpees lately?
   
   Have a look a this..
   
   http://www.youtube.com/watch?v=bvCLxD3BI98&feature=player_embedded#
   
   Yes its been a very productive Friday afternoon!!
   Posted by Peter OS   on  12/11   at  01:31 PM
8. yes, clearly very productive
   
   I'm holding Peter personally responsible if the coaches get any ideas about a burpee mile....he should do two miles!
   Posted by lecheng   on  12/11   at  06:17 PM
9. Cold bintang
   
   Good waves
   
   Cool scooters
   
   Life is good in indo
   
   Hope you are all well
   
   The boys are doing real good
   
   The soul is recharging
   
   See you all soon
   
   
   Patty
   Posted by patty   on  12/12   at  07:31 PM
10. By the way I understand some of you are frustrated by the no classes on saturday during the cert.
    
    I understand and acknowledge your frustration
    
    I would be frustrated too if I were you
    
    Here is the situation:
    
    We made an agreement with CFHQ to do certs, after expenses we make no money off these certs, we give away free spots to our clients who are interested in furthering their crossfit knowledge. We have given away over $25,000usd worth of free certification.
    
    This has done a lot of good for a lot of people, the problem was....... when we made that agreement we did not realize that one of the conditions was that we could not hold classes during the cert.
    
    We signed up for three certs.
    
    The last one is this weekend, we had to honor the agreement we made.
    
    We have listened to you (our clients)and we will either not hold certs or have an agreement with CFHQ that we can hold classes during the certs.
    
    
    This past saturday was the last cancelled class due to a cert.
    
    These certs were not done out of greed or profit taking. It was intended to help others and had unexpected consequences.
    
    Stay frosty
    
    
    
    Posted by patty   on  12/13   at  12:31 AM

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