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CrossFit Michiana
CrossFit Michiana
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Trainer - Carole Turnbo


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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We cannot become what we want by remaining what we are.

CrossFit Classes
Tuesday October 11, 2016
430 pm CrossFit
530 pm Mobility
600 - 730 Open Gym - make up Lurong wod


5 minute AMRAP:
50 Wall balls 20/14
12 Sumo deadlifts 115/95
12 Pull-ups

Rest 5 minutes

A2) 5 minute AMRAP:
35 Wall balls 20/14
Then, AMRAP:
9 Sumo deadlifts 135/115
9 Pull-ups

Rest 5 minutes

A3) 5 minute AMRAP:
20 Wall balls 20/14
Then, AMRAP:
6 Sumo deadlifts 155/135
6 Pull-ups

Deadlift Guidance
The weight for A1 should be light, for A2 moderate, and A3 moderate to heavy – Modify loads as needed




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