11/11/10 - Interested in a Co-op? XMAS Party on Dec 3rd

We have had some suggestions from members that a Food Coop could be of some interest.  In general, the way these things work are that a group of people (say 4-10) decide to do the co0p.  The gym would be set as the delivery point and every week a delivery of local/organic fruits and vegetables would be delivered.  Each person would take their share. The average price is around $30 per week per person.  (Individual shares can be split as well)  Here are two links.  Please let me know if you are interested and we can get something going.

1.) Suburban Organics – Recommended by Billy whose cousin gives it two thumbs up.

2.) Purple Dragon Co-op – Recommended by Chris Stepien who does it.

The Christmas party is set for Friday night, December 3rd, starting @ 7pm.  There will not be any CrossFit classes on that Friday night.

Today’s Recipe – Tangy Italian Chicken in Bacon – Girl Gone Primal

Today’s Links –

• 5/3/1 Reloaded – T-Nation
• The Right Way To Do Lunges – Zen to Fitness
• Underground Bodyweight Workout – Climbing Machines – Zach Even Esh
• Why Fat Girl Went Primal – Robb Wolf

Schedule –

• Foam Roll / Mobility WOD – Box Squat Tension – New Pain Ball Hell
• Back Squat – 5-5-5 (Increase weight 10 – 20% from your front squat weight.  Keep same weight across 3 sets)
• WOD – Four rounds w/ one minute rest for total calories + reps
  • 1 min Row
  • 1 min DB Thrusters (30/20)
  • 1 min Plank
• Stretch