Do you love Boobies?
October is Breast Cancer month and I have been asked if we will do the Crossfit for the Cure fundraiser again, that Crossfit Vancouver Island held. I said yes! We will hold the event on Saturday, October 19th at the Westshore gym. Last year we did Grace, but this year we want everyone to bring their friends and family to a WOD that they will all be able to do at some level, along with a possible Grace exhibition. Everyone will be welcome to come down in support of this great cause and to cheer everyone on.
There will be refreshments and door prizes and for that it is time to get the rubber on the road. If you can donate a door prize or refreshments for this event, please contact Stephanie at email@example.com.
Last year we raised around $300. Our goal is to get the word out far and wide, with lots of participation from the gym membership, along with other people from the community and beat last years total raised.
Workout of the Day
10 KB Swings
10 Goblet Squats
10 Scap push ups
10 Ring rows
W. O. D.
20 min AMRAP
30 Pull ups
30 Push Ups
Zone 3 Scale reps to 15 Pull ups and Push ups.
Zone 2 Scale pull ups and push ups to banded
Zone 1 Scale run to rowing or a shorter run
1 Rope Climb EMOM for 10
CASH – OUT
Wipe your chalk marks off the floor.
5 Way Shoulder Stretch
Calf stretching and/or rolling