We have a lot going on at CFSB!! To keep you in the know, here are a list of upcoming events and announcements in our CrossFit Community:
10/17-10/23 OC ThrowDown Qualifier WOD#1 at CFSB, Contact: Coach Vinny
10/21 First Friday Fundamentals class at 10am with Angy! We’re growing!
10/24-10/30 OC ThrowDown Qualifier WOD#2 at CFSB
10/28 Paleo Challenge sign ups: Remy@crossfitsouthbay.com
10/29 Halloween Costume WOD - details TBD
10/31-11/6 OC ThrowDown Qualifier WOD#3 at CFSB
11/12 Nutrition 101 Seminar with Remy
11/13 Paleo Cooking Class with Remy
11/6 Olympic Lifting Seminar with John Kaupp – improve your clean, jerk and snatch with one of Coach Burgener’s understudies. All levels welcome!
11/6-12/11 Paleo Challenge – Option of 3 Categories to meet your nutrition goals
11/23 CF morning classes only: 6am, 7am, 9am, 12pm. Fundies: 10am
11/24 Thanksgiving: Earn-Your-Turkey Family WOD, 10am. All other classes cancelled.
11/25-11/27 All CFSB classes cancelled
12/3 Nutrition 101 Seminar with Remy
12/4 Paleo Cooking Class with Remy
12/18 WOD Gear “The Team Series”: team competition
Buy meat! We have a 100% grass-fed/pastured whole steer to help keep your paleo focus. The meat is amazing! You get a 10% discount off of retail. Workout, mobilize and shop! A special thanks to Crystal, Lee, Trevor, Vinny, Matty, Jerry and Dane for helping lug boxes and sort meat!!
Buy chicken! Whole, pastured, soy-free chickens at $7/lb. Great for your crockpot or oven!
CFSB will be adding an events section to our website, so stay tuned!
Please post more events to comments – Thanks, Gus!
Workout of the Day 10/18/2011
FUNdamentals
A. Handstand Progression
B. 10-9-8-7-6-5-4-3-2-1
Wall Balls
Box Jumps
C. 1 round for time: 30 sec on, 10 sec rest
Squats
Push-ups
Squats
Spartan push-ups
Squats
Mountain climbers
Squats
Spiderman push-ups
Squats
Yogi push-ups
Squats
Couple more for ya:
1) Happy birthday Mariessa!
2) WOD gear is throwing an ‘all levels integrated’ team competition on December 18th. If you’re interested you can contact me at avgarcia@gmail.com
3) ………happy birthday Mariessa!
Thank you, Gus! I added the WOD Gear Team Comp with a link.
Also, we will have several individuals competing at the 2nd Event of the NLI Winter Series on 11/12 and the 3rd Event on 12/10. Please come out and support our athletes!
Also paleo co-op this Sunday at 7pm, contact me at chelicfsb@gmail.com if interested.
And some more save the dates.
Sat. Nov. 26 after Thanksgiving Potluck.
Sat. Dec 10 CFSB Holiday Party
Not surprised Dane and Matt volunteered to sort meat