Happy Birthday Coach Lindsay!
Weekly Announcements:
1. Brodie Medlock, DC of Go! Chiropractic will be providing onsite evaluations today from 5p-7:30p in the members lounge. Sign up for your time slot at the gym or email info@crossfitrise.com.
2. Please join us on Saturday October 13th for a very special fundraiser benefiting Justin’s 99 Red Balloons and the Leukemia & Lymphoma Society. In addition to a special WOD there will also be a unique challenge — for every dollar raised, Keith Belknap will do a single burpee to honor the memory of Justin DeRose, his Grandather Fred Roeske, and everyone who has battled a form of cancer.
Below is a little information about Justin DeRose. For more information, visit us on our Facebook Page (Facebook.com/justins99redballoons).
Justin passed away nine days shy of his 27th birthday after battling Acute Lymphocytic Leukemia for almost two years. He suffered from a myriad of infections, a brain bleed caused by a medication that was prescribed after his stem cell transplant, and Graft Versus Host disease. People, like Justin, are the real heroes. Throughout the past two years, Justin never complained, and even found time to smile. When you asked Justin how he was doing he would say, “Livin’ the dream…” even though you could tell he struggled to even get the words out. I am amazed by Justin’s strength and determination, and I hope that everyone will be inspired by Justin to live their lives to the fullest… I certainly am. – Keith Belknap
3. Saturday October 13th at 10:30am VDL GrassFed www.VDLGrassfed.com FB page is VDL GrassFed, will be at the gym. VDL sells grass fed beef in shares that are small enough to be stored in most freezers. The animals have had no antibiotics, hormones, or GMO feeds. Share size will be around 13 pounds each and include 6 lb of hamburger, about 3 lb of steak and about 3 lb of roast. Price is 5.70 per pound. VDL needs to know how much supply to bring, so please sign up for your shares at the gym.
Conditioning:
Team Final WOD from “Fitober Fest” (teams of 2)
For Time:
6 TGU per person 1.5/1pd
8 Power Cleans per person 185/135lb
10 Back Squat per person 225/155lb
then
2 Muscle Ups
300m Relay Run
4 Muscle Ups
300m Relay Run
8 Muscle Ups
300m Relay Run
*Muscle ups can be divided anyway
**Relay – Partner 1 will run out the front of the building turn right and through the grey door on the back of the building. Once they tag their partners hand the other partner can run.
