Monday

Classes Cancelled

10am

Strength

Back Squat or Front Squat

1-1-1

Press or Push Press

1-1-1

Deadlift or Clean

1-1-1

Warm up as much as you need but when it comes to attempting your 1RM you will have 3 attempts only

***SAVE THE DATE***
This Thursday (Thanksgiving) we will be having our "Thanksgiving Throwdown" @ 9am.  Get up early work hard and then get ready to eat and sleep all day.

CrossFit Total Day

Wednesday

"Take calculated risks.  That is quite different from being rash."

-George S. Patton

Recipe of the Day

Broccoli and Apple Salad

Strength

"CrossFit Total"

Deadlift, 1 rep

Press, 1 rep

Squat, 1 rep

The CrossFit Total

by Mark Rippetoe

"The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary."

Check your Facts

Is red meat really bad?

Are grains really good?

Is the government’s version of the food pyramid really the correct way to eat?
If you ever feel like crap after lunch or are ready for bed after dinner think about why... is this just "the way things are" OR is your body actually trying to tell you something... Maybe your body is trying to let you know that the food your are eating is KILLING YOU!

... so, here is some food for thought:

---

WOD

CROSSFIT TOTAL

1 Rep Max:

Squat

Press

Deadlift

-Coach Corey

CrossFit Total and Inman Mile Challenge

StonWay CrossFit is going on a field trip!!!

Come with us to go Jesse and the crew at Lynnwood CrossFit for the CrossFit total and Inman Mile challenge. You can watch or participate, its going to be great either way! There will be 5 CF's there and a fun afternoon of lifting.

CrossFit Total: Max Back Squat, Press and Deadlift. Also as a bonus if you'd like to try and carry 1.5x your bodyweight for a mile on your back (The Inman Mile) we will facilitate the attempt.

Date: Saturday, November 7, 2009

Time: 1:00pm - 6:00pm

Location: Lynnwood CrossFit

Street: 2031 196th ST SW B-101

City/Town: Lynnwood, WA