October 18th, 2011

Jeanne Duffer....nice front squat!

Great first week!! It is great to see everybody back and to see so many new faces!!

Welcome to Anna Moore, Nichole Campos, Rachel Sweitzer, Judi Wilson, Jim Wilson, Lauren Opsahl, Fred Matthews, Teresa Brunelle, Julie Eich and (welcome back) Deb Twedell!


Returning athletes:

10 knees to elbows

10 burpees

10 deadlifts

New athletes:

5 knees to elbows

5 burpees

10 deadlifts

***you will complete 3 rounds of the stated exercises for time….you will write down your time for the first 3 rounds. You will then complete the 3 rounds again, trying to get a better time. You will complete the 3 rounds for a third time, trying to get an even faster time for the last round***


1.) We will be in the pool for our workout this Friday morning.  Everyone is invited to this workout. If you object to the pool portion of the workout, I will give you an alternative.

2.) Barbells for Boobs is this Sunday at CrossFit Sonora. If you want to participate in the workout, you still need to register. Log on to CrossFit Sonora’s main page http://crossfitsonora.com  and scroll down to the September 28th workout for the link to register. If you do not want to participate in the workout, you can just show up and give your support. It will be a lot of fun!! Great cause, great people, great energy!!

3.) Ellora Weston, local physical therapist, will be giving a lecture on preventative exercises for knee injuries on Wednesday, October 26th at her office. Please contact me if you are interested in attending.

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