Workout of the Day:
Option 1: Run 5k. There’s a local Turkey Trot:  Thanksgiving morning at 8 a.m. at Epsom Bible Church at 398 Black Hall Rd. It is unofficial with no prizes, but they will have water, coffee and donuts (those are prizes, right?). It is a trail run, so is safe for kids because it is completely off the road.

Option 2: Partner WOD @ Battle at 9 am this morning. Have fun!

“Everything you’ve ever wanted is on the other side of fear.” – George Addair





Workout of the Day:
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
“Certain things catch your eye, but pursue only those that capture the heart.” – Ancient Indian Proverb


Please pardon my incomplete information yesterday.

We have regular hours on Wednesday and Friday this week.

On Thursday, you’ve got 3 options:
1) Join Monica’s 5k at 0800 at Epsom Bible Church. Family friendly and free!
2) Join Team Waring for a miserable suck-fest fun workout (don’t worry, 30 minute timecap on a partner/team workout) that starts at 0900.
3) Do neither, and feel the pain of regret later.

On Saturday, we’ve changed our Open Gym hours. You’ve got 2 options:
1) Join Alexis for our modified Open Gym at 11 am to 1 pm and do a partner workout with her.
2) The 17th Annual Kyle Littlejohn’s Memorial Basketball Game is at noon at the Epsom Central gymnasium. Come honor Kyle’s life with a free game of hoops against your fellow Battles.

Workout of the Day:

“Few things can help an individual more than to place responsibility on him, and to let him know that you trust him.” –Booker T. Washington



Welcome to Thanksgiving week! Our challenge over the next few weeks is to survive the holidays without letting ourselves backslide too far. Commit to it, and the distractions melt away. We do have some modified hours this week: we’re closed on Thanksgiving, however, Monica’s church is having a 5K Run that you should sign up for!

Workout of the Day:
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say, I used everything you gave me.” –Erma Bombeck



Workout of the Day:
5 Rounds for time of:
11 Back Squats, 185#
7 Strict Burpee Pull-ups
400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
“Do not do unto others as you would expect they should do unto you. Their tastes may not be the same.” – George Bernard Shaw


Workout of the Day:
10 Handstand Push Ups (Rx: Hand Release Push Ups)
10 GHD Sit-ups (Rx: Abmat)
10 Power Cleans (135/95) (Rx: 95/65)
10 Dips (Rx: Box Dips)

“The only man I know who behaves sensibly is my tailor; he takes my measurements anew each time he sees me. The rest go on with their old measurements and expect me to fit them.” – George Bernard Shaw



Workout of the Day:
5m Max Weight Sled Push
5m Max Weight Sled Pull
5m Max Weight Sled Arm Pull

“This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy.” – George Bernard Shaw



Workout of the Day:
Against a 15 minute clock:
Row 1000m
Then, AMRAP…
10 m Front Rack Walking Lunge (95/65)
10 Pull-ups

“People are always blaming circumstances for what they are. I don’t believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can’t find them, make them.” – George Bernard Shaw




Workout of the Day:
As a team of 2…
Max Calories Assault Bike
Alternate minutes

Record total (partner) minutes

“There is only one way to avoid criticism: do nothing, say nothing, and be nothing.” –Aristotle