Next Wednesday (10/31), come to CFME in a costume for a chance to win a sweet gift certificate and title of “Most Awesomest CrossFit Halloween Outfit!”
In order to be eligible you need to WORKOUT while wearing the costume – don’t worry, this will also be the first day of “Superhero Orientation” so it won’t be anything stupid crazy 
At the end of the day, all the coaches will get together and vote on the winner, which will be announced the next day on the blog. The coaches will also be dressing up As a side note, if I’m the only one who dresses up…every class will start their warm-up with 100 burpees.
And now, a little entertainment. I had 3 different people send me a link to the same video:
10/26/2012:
Strength Work
pendlay row
5 x 5 @ 80%
*do not “kip” this movement
*rest enough to complete all reps/set
CrossFit WOD
every 2 minutes, for 12 minutes, complete:
within 1 minute – 4 front squats @ 80% and max set of muscle-ups in remaining time
rest 60 seconds
Power Hour
sumo deadlift
weighted step-up
weighted sit-up
