10.17.2013

Friday 10.18.13

Melanie hits s deadlift milestone - lifting her own bodyweight!
Breast Cancer Awareness Month
Fact of the Day
40% of diagnosed breast cancers are detected by women who feel a lump, 
so establishing a regular breast self-exam is very important.

REMINDER
We will be closed tomorrow, 10/19, due to Festivus. Get on the bus!!

Upcoming Fun Run
25th Annual Governor's Run
Sunday, November 3, 2013
Long Grove, IA at Scott County Park - Whispering Pines Shelter
4-Mile Plus Run at 1:00 PM: $12.00 registration (add $15 for collector long sleeve shirt, $17 for XXL) (through 11/1 at 11:59 PM)
2-Mile Run at 1:00 PM: $12.00 registration (add $15 for collector long sleeve shirt, $17 for XXL) (through 11/1 at 11:59 PM)
Note: The fee for race day registration will increase to $15
More info and online registration here.

WOD
5 Rounds
10 strict press to jerk
--
"Diane"
21-15-9
Deadlift (225/155)
HSPUs (Rx Std = head touches floor mat at the bottom and full extension at the top)

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