Happy Monday!

Congratulations to Jacque!! This weekend she ran her 2nd ever 5K (first in over ten years) with a time of 27:58.   That's a 9 minute mile pace!  Here is an excellent running calculator to help calculate your pace: http://www.redlands-events.com/Running%20Calculator.htm

As Jacque said upon completion, "I'm back!"

Race season is upon us. Here are 3 more races coming up in the next two weeks: 

We SPARK (to benefit Cancer research) Sunday, November 8th, Lake Balboa, Encino 5/10K 

Hip Hop Classic (benefits Union Rescue Mission) Saturday, November 14, Rose Bowl, Pasadena 

Run for Her (Ovarian Cancer Research) Sunday, November 15, Pan Pacific Park, Fairfax District
 
Additionally, I know MOST of you are doing the Run for the Hungry in La Canada on Thanksgiving Day. PLEASE REGISTER ASAP! Once you are registered, let me know along with your t-shrit size. Team CrossFit Academy will be providing everyone with excellent shirts!



We will be training for this race and upcoming races continuing with some track/speed work this Thursday at Burbank High School once again. You've been warned in advanced. Watches with second hands and/or stop watches (preferred) will be mandatory for all speed/track work from now on.

WOD

"4 Corners"

Involves:

SUV Push

Pistols

Lunge Steps

Push Ups

Sit Ups