Monday
WOD
“DT”
Complete 5 rounds for time of:
12 Deadlifts (M: 155 lbs, W: 105 lbs)
9 Hang Power Cleans (M: 155 lbs, W: 105 lbs)
6 Push Jerks (M: 155 lbs, W: 105 lbs)

CF LITE:
Teams of 3 complete the following:
75 Toes to bar
100 Wallball (M: 20 lbs, W: 14 lbs)
200 Box jump (M: 30″, W: 24″)
300 Double unders

Note: Two athlete can work at a time. Exercises must be completed in order and all reps on each movement must be completed before moving to the
next.

IMG_0385A huge congratulations to Andrew, Gina and Jason who just welcomed a new baby boy into their family!  We are still waiting to hear what his name will be.
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Watch some heavy hitters do DT as a team: 6 a.m. workout from the CrossFit Trainers Summit – video [ipod] [mov] [HD mov] – Courtesy of CF Main Site

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KICKBOXING SEMINAR!
Come train with Sama Ruben Morales from 12-4pm on Saturday, November 2nd.  SAma Ruben Morales is a 10th degree black belt in Katsugo Kickboxing and also holds rank in Judo, Japanese Jujitsu, Kung Fu and Karate.
Cost: $80 for 1 person or $120 for 2 people
Participants: Only open to current students of Siam Kickboxing
BBQ: Following the seminar, there will be a BBQ and potluck at the Roben’s house.
Registration: Please register no later than Saturday, October 26th by contacting Leo Garcia directly.
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Upcoming Clinics
Tuesday, October 22nd: Beginner Olympic Lifting @ 5:30 PM
 – 4 Spots
Tuesday, October 22nd: Olympic Lifting @6:00 PM – 5 Spots
Tuesday, October 29th: Beginner Olympic Lifting @ 5:30 PM4 Spots
Tuesday, October 29th: Olympic Lifting @ 6:00 PM 6 Spots
*Be sure to reserve your spot for these clinics. Space is limited!*

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