Monday – 100713

(The boys representing at the Crossfit Level 1 Certification Seminar in Vancouver this past weekend!)

**Box will be closed for Thanksgiving Monday October 14, 2013**

Class attendance and improved level of fitness and overall life
I have noticed lately that attendance amongst some of you is very inconsistent and sometimes leading to a phone call from a certain coach to ask where you’ve been. I know from experience and observation that adhering to a workout program and lifestyle over time all but guarantees success. Some days you just don’t feel like doing your workout but it is still valuable to show up and go through the motions. Sometimes those are the days you end up doing something you never thought you could do. Consistency is key. Healthy people are healthy because they have healthy habits. It really is that simple. Let’s not wait until the New Year to make changes…they can happen any day!

BC Tech : KB Snatch
SWOD : Back Squat
3-3-3-3-3, start at 65%, rest 2-3 min
*If feeling good/strong, go for 3 RM
CWOD : 4 rounds for time of
400 m run
20 Pull-Ups
15 KB Swings(24/16)

*25 min time cap