WE GOT TWO VERY WORTH WHILE EVENTS NEXT WEEKEND. PLEASE MARK YOUR CALANDERS!!

CRUSH CANCER

Where: DogTown CrossFit

When: Saturday, October 27, 2012

Time: All Day

Info: In 2005, co-owner Adam Noble was diagnosed with a rare form of Cancer, Olfactory Neuro Blastoma, and underwent an operation and subsequent radiation treatments. In 2008, co-owner, Dusty Hyland lost his 32 year old brother in law to Leukemia (his third fight with the disease). Since being Fully recovered from his battle Adam, and Dusty understand the danger that Cancer in all forms cause and joined forces to raise money.
The bottom line is CANCER sucks! and is devastating to everybody it touches. Lets help find a cure for this dreaded disease. Below find the following ways you can get involved.

Go here to register: http://crushcancer2012.eventbrite.com/#

WOD for Warriors

When: Saturday, 10/27/12

Where: CrossFit Eagle Rock

Time: 8:30 am – 2:00 pm

Info: Join CrossFit Eagle Rock for a friendly hero themed workout in order to raise funds and awareness for those injured in battle.

WARM UP:

3 Rounds

100 Single Unders

10 Push Ups

10 Air Squats

SKILL:

3×5 Ball Up into Ext.

LIFT:

RDL’S

3×5 (165/110) (155/105) (135/95) (115/75)

WOD:

“DEAD MAN WALKING”

For Time:

1000 M. Run

100 Double Unders

12 Dead Lifts (225/155) (205/145) (185/135) (165/115)

12 Pull Ups

800 M. Row

80 Double Unders

8 Dead Lifts (225/155) (205/145) (185/135) (165/115)

8 Pull Ups

400 M. Run

60 Double Unders

4 Dead Lift (225/155) (205/145) (185/135) (165/115)

4 Pull Ups

POST WOD:

Foam Roll

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