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31 OCTOBER 2016

ANNOUNCEMENTS:

1.  Great time had by all on Saturday's 1st Annual CrossFit Anacortes Halloween Hash WOD! If you signed up by the 22nd, your shirts are in.  All other shirts will be in by next week! Thanks for coming out and making it a most excellent time!

2. Ladies night at the gun range will move from 3 Nov to 1 December.  These classes are filling up fast.  If you signed up for 3 Nov, please call the range and move your reservation to 1 Dec.  For all ladies interested, please sign up at the gym by 15 November (that way we can go as a group.) CFA will then reserve all the slots.  Cost is $30 and includes instruction, a gun, ammo, pizza, and drinks.  

3. Come out and support team CFA (Sam, Ness, and Tracy) as they compete on Saturday, 5 Nov in "Girls Gone Rx" at CrossFitX in Bellingham!  

4.  Swim WOD 19 Nov at 0730.  

MONDAY, 31 OCTOBER 2016

MOBILITY:

 t-spine

STRENGTH:
Snatch
Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch
Back Squat 3x6 

WOD: 
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds

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