Tuesday 10.22.13

Mel preps for her last WOD.

Breast Cancer Awareness Month

Fact of the Day

Whether the cancer is only in the breast, is found in lymph nodes under your arm, or has spread outside the breast determines your stage of breast cancer. 

The type and stage of breast cancer tells doctors what kind of treatment will be needed.

Our 2nd Annual Barbells for Boobs Fundraiser Event is THIS SATURDAY!!

Please help us shatter our fundraising goals by clicking on the banner at the top of this post.

More pics from Festivus available on Facebook here.

Wildcat 50K is coming

Sunday, November 10th

This annual event at Wildcat Den is a relaxed and fun trail running event coordinated by local running legend, Larry Sandhaas. This year you can now run 50 MILES for your ultra enjoyment! You have 12 hours to finish ;)

Race flyer here.

Tip of the Day

"Hang" means the lift starts with the bar hanging at your waist.

You still want to keep those elbows locked until you are ready to receive the bars at your shoulders.

WOD

1 RM hang clean, then

3 Rounds

3 hang clean @ 80% 1 RM

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Use same load for all lifts:

1 Round

15 strict press (AHAP)

20 OHS

25 Push press

30 push jerk

35 back squat