House-keeping notes on the 8WTC:
We have a few bonus pts that individuals and teams can get in these final weeks.
- 3 PTS for attending the Kooky Spooky 5k, 10k, or half-marathon run either as a runner or cheerleader this Sunday, the 26th. Contact Emilee@mbscrossfit.com to coordinate meet-up times.
- 5 PTS for bringing a friend to MBS anytime between Saturday, November 1st and Thursday, November 6th. We are going to have Our new space (see below) will be open and ready for people to come check out Crossfit. You must bring them in to do an actual workout (they can’t just come in and watch you workout ) Text, Post, Tweet, E-Mail, Call… Do whatever you have to do to get your friends in the doors so you can show them what you are so excited about!
- 5 PTS for signing up to volunteer for Project Cure on Saturday, November 8th from 3-5pm in Centennial. We will only be able to have 20 spots, so you will need to sign up for this ASAP by following the instructions to our link under Upcoming Events. Heather will be organizing the roster prior to the end of the challenge and we will be sure to add your 5 pts if you are there to help volunteer. Obviously, this is the same date as the challenge finale, so if you are volunteering, please don’t get loaded on too much beer and cupcakes!! Here is the website and additional details about Project Cure and this awesome organization based right here in. Centennial: http://projectcure.org/ How great to have MBSers volunteering together in the community!
- If you haven’t submitted a favorite paleo recipe to email@example.com, you can still do so until Thursday, November 6th. Recipes with picture, ingredients, and instructions can receive up to 5 bonus pts.
**Please make comment in Daily Log when entering bonus points!
Workout of the Day
In teams of 2, AMRAP 20 min:
P1 on “rotator”- 20 Wall balls + run 200 meters (guys 20 lb. to 10′, girls 14 b. to 9′)
P2 on “triplet” – 3 rope climbs, 20 alternating pistols (total) , 40 Double unders
Score is rounds + reps completed of the triplet.
10 minutes of mobility
Post your scores to the whiteboard.