REMINDER: Fat is PHAT.

Don't forget about our AMAZING nutrition seminar planned for this weekend.

It's FREE and open to everyone! When/Where: Saturday, Dec 1 @ 12:15-1pm, Quantum CrossFit, 2 Thorncliffe Park Dr #36 We'll be talking about fat: what are 'good' fats and what are 'bad' fats? What kind should you cook with? What kind of fats should you completely avoid? What about cholesterol? All these questions (and many more) will be answered. Please share this with anyone who wants to be healthier or who is looking to drop some weight. We want to spread the word about what healthy eating is all about. There is a lot of confusing info out there and this will clear that up for everyone who attends. Either just show up or email info@quantumcrossfit.com for more details.


NO STRENGTH WORK SCHEDULED. COME EARLY IF YOU WANT TO DO YOUR STRENGTH TRAINING.

Metcon PART 1: Kneeling medball 2-arm chest pass. Butt must stay in contact with ankles throughout the throw. 3-4 attempts per person. Record max distance. Guys use 15lb slam ball. girls use 10lb slam ball. PART 2: TGU. 2RM per side. Take 10mins to work to max. Rest as needed. PART 3: 200m row time trial. One attempt, for time. PART 4: 12min amrap: 4 burpees, 8 box jumps, 12 kb swings to chin level

(Cripes, December already.)