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October 21, 2011

Congrats to Rick on opening his new affiliate – Marlboro CrossFit!  Rick was one of our own members who is now spreading around the CrossFit kool-Aid over in New Jersey.  Check out his coaches page here, to find out how he became part of our family at SCCF.

Sunday’s WOD time is now at noon each week starting this Sunday.

There are only 2 days left to get weighed in for the Paleo/Zone Diet Challenge!  Check the Event link on the right side of this page for more info.

Work Out of the DayMurphFor time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  

rick-thrusterlaurie-hang-power-cleankent1dt-times

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