A version of the Lioness…with no ladies present? Then it’s the Lion’s Den.
5 rds:
20 Box Jumps, 20 Swing
15 Pull Ups, 15 Air Squat
10 Lsit/Pike, 10 Burpees

Special props to Awesome on the big-boy box, JackD swingin’ the 20kg, and everyone for finishing strong!

1) Sunday Special, Sunday Oct. 2, 3pm.
2) Fall Contest, Oct 7, 8, 9: Sign up for your times, write them down as a reminder!
3) Pags Ride, Oct 2; Pags 5k, Oct 16

AMRAP 12min:
12 Power Cleans
12 Sit Ups

Tabata Plank and Lunge Variations

CrossFit Exercise Demos
Do these on M/W CrossFit days or at CF classes? Great, then click the Sunday Special button and consider putting them to the test at the Fall Contest, ala “Games style.”

Reminder: On the whiteboard, sign up for the Fall Contest. If you signed up previously, pick a new FRIDAY time, and then write all your days/times on a pink sticky for future reference. Plenty of slots left ye CrossFitters.

Which nut has the highest anti-oxidant power? The popular almond, cashew, peanut, pecan? No, the Walnut. Is that weird? Yeah, totally nuts.
“Vinson also found that the quality, or potency, of antioxidants present in walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times as potent as vitamin E, renowned for its powerful antioxidant effects that protect the body against damaging natural chemicals involved in causing disease.” (see article here)
Be that as it may, any nut is a great addition to your diet. They provide protein for muscle and plenty of fat to power your body through workouts!

***If you are participating or plan to participate in the FALL CONTEST (see Sunday Special Page), over the next week do this:
1) Make sure you are signed up on the whiteboard (EVERYONE: Notice Friday Night times have changed due to a scheduling conflict…go sign up again).
2) Write your times on a pink sticky and take with you as a reminder.

Have a great weekend!

Want some 3-2-1…Go!?
Last call for the CrossFit Berks Fall Contest (Oct. 7-9, evening WODs).
If you can only make 1 or 2, go ahead and sign up, there are slots open.
Sign up on the whiteboard.

Pags Ride: Oct 2
Sunday Special: Oct. 2, 3pm

Fall Contest: Oct 7-9

Pags 5k: Oct 16 (www.kylepagerly5k.com)