Autumn, bring it on. | CrossFit VancouverCrossFit Vancouver
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Autumn, bring it on.

Autumn, bring it on.

Well the last day of September is here, as we move forward into October the days get shorter as the air gets cooler and I figure we should take advantage of it while we can. Try to get out and play this weekend, rain or shine! The workout today will give you a little time to cool off outside because it’s a good ol’ grinder that gets the heart pumping!
You can give Kelly Sams props for this one , she suggested it!

I Wish Happy Birthday to Kelly Sams/Muuudd & Rob Dunn/DarthErkel.
Have fun Celebrating this weekend.

Warm up:
max sit ups (30 secs on- 30 secs rest x 2)

Tech: Review wod movements/standards

Workout: Kelly complete 5 rounds of,

400m run
30 box jumps (20/24lbs)
30 wall balls (12/14/20)

I gotta hunch orange and brown are the in colors this month..

A Good Weekend to All of You.

Charlie.

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  • By mamacita 30 Sep 2011

    Just wanted to say a special thanks to those that made donations to my little collection box for the CIBC Run for the Cure. (Pup, Patty, Mary & the other contributors).

    I’ll be running 5km on Sunday morning in support of my friend and I’m thankful that you supported me.

    Have a great weekend everyone.

  • By Dan 30 Sep 2011

    Is there a good samaritan out there that can pickup folding chairs (30) before 4pm from near 4th and Main St. for the endurance cert. this weekend? The order is all setup, I just have to work all day. Help…? Get me at 604-872-7387

  • By Kelly Sams 30 Sep 2011

    Thanks Charlie Palmer!

  • By Lumberjack 01 Oct 2011

    I am doing a workout tomorrow at 10:30am with a buddy from Calgary at China Creek Park. Will definitely be some running involved so come if you wanna join us, the more the merrier.

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