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Lifting Ourselves and One Another

Sunday, August 16, 2009

Run 5 km

Coach’s notes:  We have to do it every once in a while.  Post time to complete to comments. 

Compare to October 31, 2008

Important Reminder – CFC is hosting aa Level I certification on Saturday, August 15 and Sunday, August 16. Therefore a modified class schedule will be in effect during these certification times. On Saturday and Sunday, all classes will be cancelled with the exception of the POSE running class which will run as scheduled. Thank you for your understanding.

CFC rocks “Fight Gone Bad” on Saturday Sept. 26, 2009.  Join thousands of CrossFit athletes across the US and Canada in a kick ass workout to raise money for charity.  Proceeds to benefit the Prostate Cancer Foundation of Canada.  More details to come.  JOIN THE CFC TEAM!  REGISTER ONLINE AT www.fgb4.org to create a profile and collect donations!

Comments: 5

Rowed – 25:01, damper #7

Morning jog with Alvaro:

3.5 km – 15:26
500m hill loop x 5 – 4:00/3:35/3:46/3:42/3:46
Wait for Alvaro to finish his loops – 5:24
2.5 km – 18:55 (disasta!)
Total distance: 8km
Total time: 58:37

I didn’t like it!!!

Ran a slow 5 to 6 km with the dog, including pose drills in soccer field.

3 miles on TM

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