Monday
Happy Veteran’s Day
Today, we honor all veterans who have served our country.  Many of these soldiers have given the ultimate sacrifice for our freedom and we dedicate our workouts to them today.

WOD
“Wittman”
Complete 7 rounds for time of:
15 Kettlebell swing (M: 24 kgs, W: 16 kgs)
15 Power clean (M: 95 lbs, W: 65 lbs)
15 Box jumps (M: 24″, W: 20″)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to
the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th
Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010,
when insurgents attacked his unit with a roadside bomb in
Zhari province, Afghanistan. He is survived by his daughters Miah and
Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha,
father Robert, and mother Cynthia Church.

CF LITE
“Garrett”
Complete 3 rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was
killed by an IED strike in Herat Province, Afghanistan on August 4,
2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and
Caden, 4.

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Veterans Day
All classes will run as usual today.

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Paleo Potluck – Tuesday, Nov 12th @ 7:00 PM
Class will be cancelled on Tuesday so we can enjoy the last Paleo Potluck of this Challenge.  Come out and show us the great dishes you have been making.  We also want to hear your stories.  How is this Challenge working for you?

Interested in making Meatza (Meat Paelo Pizzza)?  Check out Friday’s Nutrition Blog Post!
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WEEKLY CLINICS & SPECIALTY CLASSES
The below classes are currently offered on a weekly basis at CFIV in addition to the regular CrossFit class schedule.  We highly recommend that all athletes spend time each week focusing on one or more of the below areas of training.  It will help bring your fitness to new levels.

CrossFit Lite
Offered at 6:00pm on Mondays and Wednesdays, this class focuses on a high metabolic output.  There is no barbell work in this class, however, kettle bells and dumbbells movements are commonly utilized in addition to many body-weight exercises.  Like the CrossFit classes, four levels of each WOD are offered so that all athletic abilities can attend.  Athletes must complete Fundamentals prior to attending.  Currently, there is no limit to space in this class.

Beginner Oly Lifting
This 30 minute class is offered at 5:30pm on Tuesdays.  It is geared towards athletes who are new to Olympic Lifting and are looking for focused instruction on the Clean & Jerk and the Snatch.  Please arrive early and warm-up on your own.  Online sign-up is recommended as this class has limited space.

Oly Lifting
This specialized Olympic Lifting class is offered at 6:00pm on Tuesdays.  Please attend the beginner Oly class as a prerequisite.   This class is 1 hour long and works on Olympic Lifting form and technique as well as the flexibility and muscle memory needed to improve efficiency and 1RMs.  Online sign-up is recommended as this class has limited space.

Strength Hour
Strength Hour is at 6:00pm on Thursdays.  Athletes focus on building strength in a variety of barbell movements including back squat, front squat, overhead squat, press, push jerk and deadlift.  A structured program will be designed for each athlete and with consistency and dedication, it will increase their max efforts.  Currently, there is no limit to space in this class.

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NEW FALL SPECIAL!
Starting November 1st, Receive 50% OFF Group Fundamentals and 50% OFF your 1st month of Regular Membership if you sign up during the month of November.
*Other offers and discounts cannot be combined. Fundamentals and 1st month will be charged upon sign up. All payments are final sales. However, memberships can be cancelled at any time with a signed cancellation form. Offer expires 12/1/13.*
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