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November 22, 2010

The Turkey Trot is on Thursday:


Below are the race times


Race Times

  • 6:30 a.m.  Race Day Registration Opens
  • 7:45 a.m.  10K  Wheelchair start
  • 7:50 a.m.  10K Run start
  • 8:15 a.m.  5K Run/Walk start
  • 10:00 a.m.  Elite Women & PA/USATF Women start
  • 10:30 a.m.  Elite Men & PA/USATF Men start
  • 10:50 a.m.  Kid's Fun Run
  • 11:30 a.m.  Awards Ceremony

There are many of us that I know are doing the 10K, there are also a ton doing the 5K. Either one of these will be great. I say we meet in front of the HP Pavilion's main entrance at 7:20am, we can split off from their during the race if need by and then meet back up at the finish line for some post fun pre eat pics. 



Pics 001

The 3:30pm Crew

Pics 004

The 4:30pm Crew, big class for 4:30!


Pics 006

The 5:30pm Crew warming up 

Pics 005


A very very true statement!!!!!!


Crossfit is hard, working hard deliver's results, results are awesome!




Workout for Tomorrow:



Power Snatch Practice 


Max Snatches @ 95#'s in 1 minute 

Rest 30 Seconds

Max Snatches @ 95#'s in 1 minute 


Rest 2 minutes....opportunity to change the weights


Max Snatches @ 115#'s in 1 minute 

Rest 30 seconds 

Max Snatches @ 115#'s in 1 minute 


Rest 1:30 second's...opportunity to change the weights


Max Snatches @ 135#'s in 1 minute

Rest 30 seconds

Max Snatches @ 135#'s in 1 minute


Rest 1 minute


Max Deadlift's for 2 minutes @ 135#'s or your final weight on the bar 



The reason why I wrote this workout up like this is because I want to reinforce two things:


 A) Get work done     Intensity= results

B) Better technique will get you more work done, especially with heavier weights. Focus on this when at the heavier loads and watch your number's go up.




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Love the snatch, can't wait

We still doing the powerlifting class at 7:30?

hell ya

I won't be able to make it to class tonight as planned- are there any CFSC shirts left that I can pick up during noon class tomorrow? I want one for the Turkey Trot.

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