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Trainer - Carole Turnbo

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Thank you CFM athletes.  We love you!
Don’t be afraid to stand for what you believe in, even if that means standing alone.
Replace fear of the unknown with curiosity.
Perspective is everything.
You can’t live a positive life with a negative mind.
It’s Test Time Again! Lurong Retest # 2
Good things happen.
Believe you can and you are halfway there.
Optimism is the foundation of courage.
Excuses will always be there for you, opportunity won’t.
If you don’t practice you don’t deserve to win.
Don’t let yesterday take up too much of today.
Make it simple. Make it memorable. Make it inviting to look at. Make it fun to read.
If plan A doesn’t work, the alphabet has 25 more letters!
We cannot become what we want by remaining what we are.
If the plan doesn’t work, change the plan, not the goal.
It takes courage to let go of the familiar and embrace the new.
Believe in yourself a little more.
Don’t let idiots ruin your day.
SORE the most satisfying pain.
LIfe begins at the end of your comfort zone.
Body under construction, mind on a mission.
It’s just you against you.
Hustle beats talent when talent doesn’t hustle.
Progress is impossible without change.
Most of us spend too much time on what is urgent and not enough time on what is important.
The best way to predict the future is to invent it.
If you want to achieve greatness stop asking for permission.
Change is hard at first, messy in the middle and gorgeous at the end.
The pain you feel today is the strength you feel tomorrow.

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Make it simple. Make it memorable. Make it inviting to look at. Make it fun to read.



Jim and I would love it if you all could attend a gym meeting today (Thursday) at 5:45 pm. We have some news to share with you. Thanks so much.

CrossFit Classes
Thursday October 13, 2016
515 am and 430, 600 pm
Endurance 700 pm

WOD

Every 90 seconds, for 12 minutes (8 sets):
Hang snatch + Snatch
*Pause for 3 seconds on the catch position of each snatch

Then:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:

12 Calorie row
12 Burpees over the rower

*Each round should be a sprint!


Endurance 7:00 pm

WOD

8 Minute AMRAP
8 KB Swings
8 Sit Ups

8 Minute AMRAP
8 Push Press
8 Burpees

8 Minute AMRAP
8 Push Ups
8 Cals On AD/ Rower

5 Minute Break Between Efforts

 


 

 

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