“Cheerfulness and contentment are great beautifiers and are famous preservers of youthful looks.” -Charles Dickens -1812-1870, British Novelist

Kerry and Lei go up on our one year wall of fame. Both are faithful members of our evening class and are always pleasant faces to see. There positive attitudes and bright personalities make them welcome members of our family.

It is October 1st and we are not doing the CrossFit mainsite workout. Thank goodness, since it was the “Dirty Dozen” which would have been a nightmare to coach for guest or new members. 12 movements with random rep counts. Take a look at http://www.crossfit.com/ and see if you would be able to memorize that workout.

Today’s Workout:

“Dead & Gone”
10 Deadlifts
50 Sit-ups
12 Deadlifts
40 Sit-Ups
14 Deadlifts
30 Sit-Ups
16 Deadlifts
20 Sit-Ups
18 Deadlifts
10 Sit-Ups
20 Deadlifts