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Good luck to all going to the Civilian Military Combine today!!!  I wish I could be there, but I’ll be Upstate at my daughter’s Volleyball tournament.

The Long Island Fitness League has updated their website.  All team captains and team members that signed up two weeks ago should have been contacted regarding refunds and re-registration.  Check out the link HERE.  Get in touch with teammates and decided who is still in.  The first competition is Saturday, October 25th from 11 to 2 at our box!!

Today open gym at 10 am is cancelled and will resume next Saturday!

AND DON’T FORGET TO BRING THAT IMPORTANT PERSON AND/OR BFF  IN SUNDAY FOR A WORKOUT!!

CrossFit WOD:

4 rds:

400 meter run

21 kb swings 53#/35# RX+ 70#/44#

12 burpee box jumps 24″/20″