Monday fun day

We will be postponing the Friday social to October 12, Please

start bringing in food and what ever you can for our new

Crossfit Family in need.  I will get more details as to

what they may need.

Here is a name for a family. Terri Bolt  has been separated for some time from her husband. He is a working alcoholic, but often out of work and she does not get support from him. Terri left him because of abuse.  She has 6 children. Two have them are adults but still live at home.

Ages of children

Sharon 22, Kathryn 21, Faith 12, Hope 10, Sean 8, Kegan 2 ½.

I believe they are on social assistance because she doesn’t work. She is actually a very lovely lady, very kind and helpful.

Her name is Terri Lynn Bolt

#9  7561 140 St.

Surrey

Her email address : owlwisdom1972@gmail.com

Her phone #  is 778 239 5657 ( she plans to connect it today, was disconnected for a month) She said it might be best to text her.

 

Warm up 2x

• 20 high knees
• 10 jump squats
• 10 1 arm push ups
• 10 shoulder taps 
• 20 second holds on bar, get your body up on the bar and hang on. 

 

• mobility for lats and pecs, ankles andex
  ternal hip rotation with bands 

5 rope climbs

then

5 Rounds For Time

(Comp & Fitness)
16 SLstance Romanian deadlifts MW
15 Wallballs 20/14
15 side ways box jumps 20″/24″
45 Hollow rocks,
15 deceit  Push-ups
45 Calorie Row

Scaled

15 Single leg stance deadlifts  @ manageable weight
15 Wallballs @ manageable weight
15 Box Steps 20″ or step ups and over sideways 
30 hollow rocks
30 Push-ups/ use bench
30 Calorie Row