“Never put off until tomorrow what you can do the day after tomorrow.” -Mark Twain   All Levels “Get your gun” (each member of a 4 person team starts at a different station, members cannot move onto the next station until the rower completes the 500 m row, then each member relays to the next

“To live is the rarest thing in the world. Most people exist, that is all.”  -Oscar Wilde All Levels Every minute on the minute for 10 minutes, perform 5 pull ups Then 5 sets, increasing in weight for each set of: Snatch grip deadlift Snatch high pull Hang power snatch Overhead squat     Competition

“If you don’t stand for something you will fall for anything.” -Malcolm X   Level 1 Back squat 4 x 5 Then 10 min Power snatch Then 3 RFT -15 Push press -30 Double unders Level 2 A1. 3 sets of Max L sit B1. 3 sets of 3 reps Parallete HSPU @ 32×0 C1. 10

“Be yourself; everyone else is already taken.” -Oscar Wilde   Level 1 Deadlifts 4 x 5 Then 10 min Power snatch Then 3 rounds; 45 seconds of work/15 sec of rest -burpees -Ball slams -Ring rows Level 2 3×10 Deadlift Then 3 Rounds, not for time of: 1 Rope climb 2 Resisted runs 3 Front

“By failing to prepare, you are preparing to fail.” -Benjamin Franklin   Level 1 -strict press 4 x 5 then 10 min power snatch then 3 rounds not for time -5 front squats -2 resisted runs Level 2 Death by Clean and Jerk (135/95) Then Death by Double Unders (10 reps at a time) Strength

Now is your chance to suffer – oops, I mean Detox, with Coach Adrian!  Adrian has a personal training client that he recommended go through the nutrition Detox program.  Without naming names, this engaging young man suggested that it would be great if his coach knew what he was going through first hand.  So one

“Wisdom begins with wonder.” -Socrates   Level 1 3 sets not for time of; – 10 snatch high pulls – 5 tuck jumps then 10 min snatch work (power snatch for week 2) then 3 RFT -20 kb swings -20 push ups Level 2 3×10 Front squat Then 10 Burpee box jumps 20 Ball slams

I have always looked at Fall as a season of change.  Growing up in the mid-west it meant that the year was coming to an end symbolized by nature going to sleep in order to reawaken in the Spring.  It was always a sad, but exciting time for me. For us at CoreCrossFit, this Fall

“The sweetest of all sounds is praise.” -Xenophon   Happy birthday to Jaguar Paw!   All Levels 5×5 Weighted pull up Then 2008 Games WOD 5 rounds for time of: 5 Deadlifts (275/165) 10 Burpees   Strength Run.   Competition A. Two sets of: Unbroken Muscle-Ups x Max Reps L-Sit x Max Hold B. For

“Either you run the day or the day runs you.” -Jim Rohn Good luck to all those competing today at Luke Air Force Base!   Level 1 Deadlifts 4 sets of 5 reps then 10 min Snatch work Skills; -8 min handstand work/progression into HSPU’s -8 min ring work/progression into ring dips -8 min double