Congratulations to our outstanding endurance athletes who kicked butt this weekend!

• Kris G for completing her 50 MILE trail race this weekend in a time of 9:26!
• Josh D for completing the Disney Half Marathon in a time of 1:28:30, running SUB 6 min miles for this first 5K!
• Deb F for completing her Half Marathon in FL!

AMAZING job all around! Definitely made EXP proud!

UPDATES for Birthday Wishes Donations:
Just to clarify, there will NOT be an event on Sunday 11/16, rather that is the FINAL day to drop off donations.  Please drop off your donations any time this week during our normal business hours.
CF EXP will be open normal business hours Monday-Friday this week.  Weekend hours are as follows: Saturday 7:00am-11:00pm, Sunday 9:15am-10:30am.

CF EXP November Calendar of Events:

• 11/3-11/29 Row-Vember
• 11/8 Mobility Class w/Jenn 10-30-11am (Continues every Saturday!)
• 11/3-11/18 Birthday Wishes Toys Drop Off & Donations being accepted

WORKOUT OF THE DAY:
STRENGTH: 
A) 4X5 Front Squats – work to a 5rm, rest 90sec
B) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 90 sec
WOD: [ YANKEE ]
EMOM for up to 15 :00-
7/5 Pull-ups
10 Wall Balls (20/14)
TT-
0-10min EMOM
4/3 Muscle-Ups
10 Wall Balls 30/20#
Then, with the clock still running…
EMOM for as long as possible (until 20:00)-
7/5 Muscle-Ups
15 Wall Balls 30/20#
15mins
Post scores in comments below.