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Athletes,

Hope you had a wonderful and relaxing 4day weekend! Now it is time to get back to work and hit the gym hard this week.

The Veterans Day WOD that took place on Friday was an absolute success! We had a total of 41 participants with at total of 9,236 reps completed.  How freaking awesome is that!

Saturday, Nov. 19 is the Turkey Trot 5k that MWR is hosting.  I am scheduling that as our WOD for Saturday as I feel we should all have a 5k base time. Registration begins at 0800 and the race starts at 0900. Lace up those sneakers and get out there!

Friday, Nov. 18 (7pm-10pm) and Saturday, Nov. 19 (10am-7pm) is the Seoul Survivor event that is taking place down at KBS Sports World.  There are 8 of us from FTCF going there to help volunteer/judge. We have friends from 4TP (Jayne, Badger, Cody), Reebok Sentinel (Carmody), and CrossFit Marvel (Carlos) participating in the event, so come on out and cheer them on!  If you need additional information, don’t hesitate to ask!

-Ali

SWOD:
5 Rounds NFT
Front Squat 5r @ 75%
Barbell Bent Over Row 10r AHAP

WOD:
12min AMRAP
6 Turkish Get Ups (DB 35/25)
8 Hand Release Pushups
12 Box Jumps (24/20)

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