Congratulations to Niki for running the Ragnar this weekend! Ragnar is the overnight running relay race covering 200 miles. Each participant runs three times, with each leg ranging between 3-8 miles and varying in difficulty. While one person is running, the rest of your teammates are on support duty in your race vehicles. Teams require 2 vehicles (Runners 1-6 in van 1 and 7 -12 in van 2) Van 1’s runners will cover the first six legs. As each runner begins, the crew in the vehicle can drive ahead, cheer their runner on and meet them at the exchange point to pick them up and drop off the next runner. After the first 6 legs, van 2 picks up the slack and starts putting in the miles. Once your van’s runners finish the six legs, you drive ahead to the major exchange point to wait for your other van to finish their six legs, hunker down and try to get some rest. If you aren’t in the mood to sleep or can’t seem to move your body into sleep mode, try harder because you will need it for the next step. All that stuff above? Yeah… you get to do it two more times.

Help Molly reach her goal of 100 Big Thank You letters by Friday. Please take the time to write a quick note to a Soldier to have on Thanksgiving. Feel free to write several with content ranging from “Thank you for keeping my family safe.” -Lili C. to “Thanks for serving our country but enough about you. I’m listening to dubstep in a gray and green gym trying not to sweat on the paper.” -Niki L.

You have about 24 hours to figure out your CrossFit costume. Don’t disappoint us!

Want a muscle-up? Free standing handstand pushup? Giant (jk. You can’t get on the high bar.)? Back handspring?

Gymanastics Workshop is Saturday at Cobb Gymnastics Center. Lyndzey is opening up the gym just for CFSQ for 2 hours of CrossFit Gymnastics fun. There will be a workout following the workshop which included the trampoline, rings, and foam pit last time. It’s more fun than anything else you’re doing on Saturday. $15. Pay at the door or online. Limited to 8. You must register. Register now.

Saturday Benchmark: “The Chief”

Warmup
Run to Sessions St.

Break into as few sets as necessary:
5 Turkish Getups R/L
50 Air Squats
30 Push-ups

Lift
3 x 5
Squat

Sets across (75 – 80%)

Conditioning
20-15-10
Pull-ups
Wall Ball Shots
Sit-ups