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Monday, January 23, 2012



CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations Beginner Class at 5.30 North.

Teams!!!!!  Please please please sign up for the box off at the two gyms.  Put your names down.  We need to plan for equipment, food, and heat arrangements.  Also there are many many singles that are looking to tag along.  Feel fee to put your name on the list by yourself and either get picked up or have a team built around you.

If you are on the fence about competing, please do.  Even if you are not a 'fire breather'.  It is designed to be fun.  All the moves will be very 'doable'  As Catherine Killian put it, "I have never looked forward to any of these comps that 540 has done, but I still do it and have the BEST time.  I love it."  It will be a good time.  Plan on being there for a few hours and hanging out.

MOD  Mentality of the Day.

If you havnt picked up on it yet, you probably tend to stand with your face in the corner the entire time you are at the gym.  If not, then you have noticed how incredibly social our little group is.  Fast friendships and strong bonds are made over constant effort we give day in and day out.  Everyone is very supportive.  And to me....its the BEST THING ABOUT 540.  I love it.
That being said, its also a place of fierce determination and personal devotion.  We work hard for our wod times and numbers and sacrifice much of the 'easy pleasure' life our non CF friends get to live.  With that devotion, we can sometimes become very self involved in preparing and rehashing the days workout.  And thats ok!  We all do it!  Its normal.  But I still believe the best 'box' experiences are when we actively involve others in our lives
Today try and make a point to say 'hello' to more people.  To smile a bit more, and to cheer more for those still going when you finish your workout.  Reach out of that comfortable box you live in for  just a bit and discover just how comfortable it is outside of it as well.  And discover that 540 offers so so so much more than a good workout.

10 Pullups
10 Ring Pushups(option reg pushups)
A) as is
B) blue
C) Green

10 reps min at 80% Power or squat clean.

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