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Posted on January 7, 2014


NorCal CrossFit Jan. 8th 2014

 

Pre workout pow wow at RWC.

HOW CAN YOU SAY NO TO THIS FACE!

We unfortunately have to find a home for our beautiful and loving Silky Terrier Emma. She is 10 years old but very healthy. She loves attention and just snuggling with people. We just want to find someone who can take care of her and love her like she deserves. She does great with children and would most likely be okay with another dog as long as they were not very submissive towards her. Please let me know if you or anyone you know would be interested in adopting her. You can contact me through email at ashley.khalipa@gmail.com.

If you aren't grateful for what you have, you will be after you WATCH this video!

We are lucky to live in a country that has so many opportunities, beauty and life! Are you TRULY making the most of this? When last did you really watch the sun set, take a hike in nature or swim in the ocean? Don't let too much time go by without smelling the roses.

This video is an amazing example of a communities ability to make the most of their given situation and turn it into something positive and beautiful. 

WORKOUT FOR WEDNESDAY - Ladies Night!

* It's the first week of the month (kind of) which means it's benchmark Wednesday! Remember to post your score on FLASHWOD to compare against the rest of the NorCal Community! Your scores are accumulative from the previous benchmark workouts. So far we have done Fran and Angie. It's Nancy's turn!

Nancy

run 400m

15 OH Squats (95/65lbs)

5 Rounds

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SIGN UP HERE!

Summer Wrap up Challenge - Last Week!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE