The race is not always to the swift, but to those who keep on running.–Unknown

Tomorrow 11/3, Thursday is Bring A Friend Day.

To sleep longer and more soundly, avoid caffeine after 3:00PM. Caffeine is a stimulant the stays in your system for more than 6 hours! Even if you don’t feel jittery, caffeine is still pinging your sympathetic nervous system. You should also avoid using laptops, iPads, cell phones for at least an hour or two before bedtime. The intense blue light emitted by many of today’s most popular gadgets shine directly into the eyes, confusing our circadian rhythm, a sleeping/waking cycle developed over hundreds of thousands of years in response to the setting and rising of the sun.



  • Fitness: 15mins run 400M + row 500M
  • CrossFit: 2RM Thruster
  • Competition: 2RM Thruster

WOD: Annie On The Run

  • 50-40-30-20-10 DU and ab mat sit ups
  • CrossFit: run 200M after each round of DU and sit ups
  • Competitors: run 300M
  • Scale: 1 DU = 2 SU


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