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We have several athletes competing in the EPIC SHOWDOWN COMPETITION TOMORROW!  Click HERE for more info.  The competition is in St. James.  Spectator tickets are $5.00.  John M., Jon B., Matt M., Jay, Paul, Angelo, Andy and Kerri are competing.  You’re invited!  Come down and support your gym mates!

The Epic Showdown is an Individual CrossFit Competition

Where: The Sports Arena, 620 Middle Country Road, St. James, NY 11780

When: Saturday, November 15th, 2014

Event Begins: 10:15 am

******THERE WILL BE NO ADULT SESSIONS ON SATURDAY.  OUR COACHES ARE EITHER COMPETING OR COACHING AT THE EPIC SHOWDOWN COMPETITION.  SPARTAN KIDS WILL GO ON AS SCHEDULED.*********

Workout of the Day
Front Squat
1X20  60% 1RM + 30 Lbs.

Note: Add 5 lbs. to the weight you used in the last session.  If you’ve been following from the beginning the weight used should be 60% of your 1-rep max plus 30 lbs.

4 rounds for time of:
40 double unders
15 burpees

Post your scores to the Whiteboard.