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October 21, 2011

10/21 WOD: Mile run and other fun.

Reminder: Tomorrow, Saturday, we have no 9AM free class as we're doing the BCF Fall Throwdown from 8-11AM. Bring a friend, family, etc. to watch and participate in the workouts. Bring your A-game as we're going to be having a price for each of the top male/female in each division of RX'd and scaled. In addition, paleo brunch will be served after!So come join us! Hard workouts, great atmosphere, people, paleo food, and Inov-8 shoe samples from Revolution Natural Running! This is what CrossFit is all about!!! DO NOT MISS!Stength: Back Squat. Find new 1RM!WOD: Run 1 mile (run this part as fast as possible as this 1 mile is a benchmark)75 squatsRun 800m50 squatsRun 400m25 squats

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