REMINDER!

Annual Potluck & PAR-TAY this Saturday!! Details: Where: At the gym (the mats make for an excellent non-slip dance floor) When: Saturday November 24th 7pm - ? What to bring? #1 Food: Bring your favourite paleo(-ish) recipe to share! #2 Drink: BYOB (if you drink, please do not drive!)

Don't forget to write what food you are bringing on the sign-up sheet and to request music...right now, it looks like it's going to be all Nickelback;)

IT'S GOING TO BE AWESOME!!!!!

Metcon In teams of 3 with one person working at a time, complete as many repetitions as possible of: 5 mins of hand-over-hand rope pull - switch ever gym length pull 5 mins of ball slams - switch every 8 throws 5 mins of row or airdyne - switch every 12cals or 100m row.