Saturday – 10.6.12 – Run Forrest Run…
On Ramp: A new On Ramp class will be starting this Saturday at 11am. If you or anyone you know is interested in starting please email firstname.lastname@example.org or email@example.com
Barbells for Boobs: Saturday, Oct. 20th there will be one WOD at 10am for the barbells for boobs fundraiser. Click on our MCF link below to find out about the cause and start donating. Sign up on the whiteboard at the box. Thanks!
Cold War: The Cold War will be going down Dec. 1st and 2nd in Lorton, VA. We need to get teams figured out ASAP so lets start a sign up on the WB. Sal and I are definitely in and I believe at least a few others have an interest in competing. This year the Cold War is going to help raise funds for research as well as awareness for PTSD and bi-polar disorder. Come have a great weekend competing with friends and support two great causes!
Link Of The Day:
Hip-Hip Hop-Hip Hop Anonymous – Hip Hinge - Everyday Paleo
Sleep Like a Baby – Zen Habits
Run 4k (10 laps)
**Perform 5 burpees on every odd minute and 10 air squat on every even minute, whistle will blow on the top of each minute***