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***Just a reminder about next weekend:
• Saturday Nov 8th, Carpool at 9 am at the box to head to Rocklin Crossfit for the Fallen Hero Wod and fundraiser for Mike Davis ($5 or more suggested donation to participate). Bring the whole family, kids games & BBQ!
• Sunday Morning Nov 9th at 9 am is Wod for Warriors with Team Red White and Blue for Veterans day (We have hosted this event 3 times now and every time it gets bigger)
• Tuesday Nov 11th (Veterans day) We are doing the Three Wise Men Tribute Wod to help raise awareness for Veteran Suicide.

Both Websites have places to make donations and get the T-Shirts if you want. I hope to see a big group at each event

Pre-Wod:
Muscle-Up Progressions

Workout of the day for Wednesday, November 5th, 2014:

Complete as many rounds as possible in 10 minutes of:
10 Toes-2-Bar or GHD sit-ups
15 push-ups
10 Toes-2-Bar or GHD sit-ups
30 Goblet Squats 35/26lb
Then, 400m Farmers Carry 79/53lb

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