Badass Babes, Holiday Ho Hos and other Craziness

Jacque and Sandra completed the Say No to Drugs 5K race on Sunday. Both ladies turned in stellar, PR performances.  Jacque landed a 3rd place medal in her age group with a completion time of 26:06 and Sandra came in 6th place in her age group completing in 27:56.  Very well done, Badass Babes of Team Survival!!  Just more proof that CrossFit programming works.

Update on our Holiday Fest/Party this Friday Night

We have more meat than we'll know what to do with. We have spaghetti squash and meatsauce, a roast, a turkey, and flank steak. We also have chopped veggie salad, and steamed veggies. We need a veggie tray, nuts, avocados, gluten and sugar free treats, fruit salad, beer and wine. If you have a specialty, by all means bring it! 

Please reply to comments with what you are planning to bring if you haven't told me already.

Dave, Keren and Charles replied to my Secret Santa hint email, so if you drew their names and want some help, see me on Monday. For the rest of you, please check your email boxes and get your info to Shannon.

 WOD

10-9-8-7-6-5-4-3-2-1

PUSH UPS

HANG POWER CLEANS (95/65)

SIT UPS

SQUATS

"What’s a Power Clean? The Clean starts in a position similar to the Deadlift. Clean the barbell from the floor. Catch the bar in the Front Squat starting position. 

• Hang Clean. Cleans with the bar starting around knee level instead of on the floor. The bar “hangs”. Powerful movement.
• Power Clean. Hips don’t come lower than parallel. You need to pull the bar higher & accelerate as much as you can.

Mike Burgener Coaching Sage Burgener on the Power Clean

TUESDAY AM/PM CLASSES MEET AT BURBANK HIGH SCHOOL

WEDNESDAY AM/PM CLASSES  MEET AT STONEHURST PARK

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