Saturday, November 2, 2013

Mark_DL
Mark… doin’ deads.

Workout of the Day

A) In 45min:
a1. Deadlift -MTR- 10-9-8-7-6-5-4-3-2-1
a2. Floor press -MTR- 10-9-8-7-6-5-4-3-2-1
a3. Clean -MTR- 10-9-8-7-6-5-4-3-2-1

Notes–Good lifting today team! Enjoy this beautiful weekend!

Schedule Announcements
Saturday, November 9Femme Royal Ladies Competition. Hey girl! CFCM will be hosting the next Femme Royal competition, and we’d love to get as many of our ladies competing as possible. They will be 2 person teams and there will be fun and competitive divisions, so anyone and everyone can participate… unless of course you are a guy ;) Mark your calendars and start partnering up! You can click HERE to register, and HERE to see the workouts! It’s $135 per team and all proceeds will go to Barbells for Boobs.

Also, we will need volunteers for this event… guys are welcome to volunteer too. If you are interested in helping out either from 8-11am or 11-3pm or all day, email G (gillian@crossfitcostamesa.com).

Link Love
Read12 Indispensable Mindful Living Tools, from Zen Habits. This is a great list… more important than you may think. I’m still having to remind myself to simply slow down and take a moment to just be where I am in that moment.
WatchHeather Dorniden’s Inspiring 600m Race. This is super awesome… definitely will give you goosebumps!
EatBaked Eggs with Bacon, Greens, and Hollandaise, from Against All Grain.

Competitive Program
Row “Light”

“OCT Qualifier #3″
4min AMRAP of:
8 Thruster 115/75lb
8 T2B

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