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Friday, 10-17-2014

16
Oct

Friday, 10-17-2014

OCTOBER SOCIAL EVENT РPUMPKIN CARVING AT ALPINE 
This month it was voted and suggested by members to do a pumpkin carving fest at the gym! We will be doing the festivities Sunday October 26th starting at 11am, right after Open Gym. Kids are welcome to join this event and enjoy carving pumpkin guts out with all of us. I think that it would be awesome if we expand this event to anyone wanting to meet friends. Please invite anyone who would enjoy this event at Alpine!!!
Be sure to bring your pumpkin and any carving tools or supplies. BYOB or any other drink you would like to enjoy while carving. I for one, will be using powertools. There will be tables set up and tarps laid out for the messy kind of people, and as always, help cleaning up is appreciated ūüôā
Oh yeah and did we mention there’ll be a prize for the best pumpkin? The prize is an Alpine t-shirt and a $25 Starbucks gift card!
If you have any questions, please send them my way: pancake@alpinecrossfit.com.
Everybody have an awesome week, and I love you all!!!!
-Pancake
 
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Saturday’s a Hero WOD day. ¬†And I hate spoiling surprises BUT we will be doing “The Seven” Saturday at 8am class only. ¬†Stay tuned – the gym will open at 7:45am¬†to accommodate additional warm-up and set-up for this long grinding Hero WOD. (FYI, I think I’ve had 15 people request this one lately….I think Ryan M has requested it 10 times himself)
 
 
Workout of the Day

Week 2 of Friday progressions
Alternate movements, rest 60sec between sets:
A) Pause Front Squats, 3×3  (3sec pause at bottom) *Go heavier than last week
B)  Strict Pull-ups, 3x max rep (record total reps)
 
then,
 
For Time:
10-9-8-7-6-5-4-3-2-1 Box Jump Overs 24″/20″
*In between each set (9 sets total), perform one heavy Power Clean.  Suggested Rx, 225/145 but as always we will scale to what is HEAVY for you (~85% of 1RM)
 
 
Post your scores to the Whiteboard.
 

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