November is here! Who is going to have the best Attendance over this month and win? Rules of the GAME: 1) Sign up for class on mindbodyonline 2) Show up to class; If you don’t you loose a point 3) Be on time; This means before the start of class you are ready to go.

November 2015 Box Basic’s Athlete of the Month

Stud! Nothing more to say… Freedom WOD Classes “Junkyard dog” warm up Strength: 5 min EMOM Front Squat at 70% of 1RM x 5 reps Squat Cleans 70% x 5 75% x 5 Metcon: 15 minutes AMRAP 5 Squat Cleans 95/65 5 Bar facing burpees Elite Competition Class 1. ECC Qualifier WOD 1 3 RFT:

Just another shirt design we are working on. This one has CFDNR and CrossFit for L.I.F.E (Liberty, Independence, Freedom, Elite) along with Fort Collins on it! Freedom WOD Classes Mobility: 2 min Shoulder Drills Strength: 2 reps EMOM for 5 min Wall Walks to Hand Stand Push up Metcon: 21-15-9 HSPU Ring Dips Elite Competition

Freedom WOD Classes Simon Says Strength: 5 min EMOM Strict Press at 70% of 1RM x 5 reps Jerk 70% x 5 75% x 5 Metcon: 10 Toes to Bar 20 Deadlift 155/125 30 Pull ups 40 V-ups 50 Box Jumps Elite Competition Class 1. Strength Work up to a heavy 3-rep Push Press Work

For the month of  November we will be having an ATTENDANCE competition. There will be a prize from ShopBoxBasics.com to the person that has the best attendance over the month of November. The way it works: You MUST sign up and SHOW up for class everyday to get credit. If you sign up and don’t