Starting Saturday November 28th the Shoe Bomber Dave Robinson is offering a boxing clinic for Crossfit Vancouver Students.

Shoe is a bad man in the ring, a Crossfit Disciple, an Olympic hopeful and a great boxing coach in his own right.

He will show you how to kick people's arses

Time: Noon every Saturday
Duration 1.5hrs
Cost $20

Emily "Punky Brewster" Beers (masters in Journalism) did a bio on the Shoe Bomber.

Read his Bio here Shoe_Bomber.doc

This Clinic should be real INTERESTING!

It's supposed to be a nice day tomorrow (8' with a chance of Sun!) so it could be done outside but we can set up inside.
WOD:
Death by 10 metres
10 meters on the min. Every minute, add 10 meters.
Set up cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round or minute until you can no longer continue.

Afterwards I would like Everybody to do some stretching as I don't think I saw anyone stretch after Thursday's Workout. I understand everyone is tired following the workouts but it's a part of something we all need to do. Stretching following the workouts will prevent soreness and injury.

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1. Don't know how to stretch effectively? Come to the Introduction to Contract- Relax Stretching Clinic Sunday Nov 29th @ 130.
   If you have a 300lbs back squat but only a 100 lbs overhead squat, if you can't arch your back at the bottom of a deadlift, if your power snatch is heavier than your squat snatch than you have range of motion issues. Get to the workshop and straighten yourself out. Sign up is by the girls wash room.
   Andy
   Posted by Pink Pig   on  11/27   at  06:00 AM
2. The morning classes just steped on the the 10m line rather than touching the line with their hands.
   Andy
   Posted by Pink Pig   on  11/27   at  08:46 AM
3. CrossFit Lions best for males is 20 completed and on the female side was 17 completed. Give you guys something to gun for. We also didn't require the hand to touch the line.
   Posted by The Pie   on  11/27   at  09:30 AM
4. I love the bio. It's very touching. The part about the hawks gave me shivers.
   Posted by Drama   on  12/03   at  11:54 PM

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