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November 10, 2016

Thanksgiving Day 5K Trot 

Before overindulging on Thanksgiving Day, consider running the 5K Trot Against Poverty. The race will take place at

Riverside Park on November 24.

LET’S GET A TEAM TOGETHER! If you’d like to run, pick up an entry form at the gym and get it back to me by November

17. Designate “CrossFit Vero Beach” as your team.

Registration is $30 and includes the entry fee, timing chip and event shirt for the first 1500 participants. What’s more, you will be supporting UP Indian River, whose mission is to fight poverty in our community.

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Workout of the Day
:05
5 sets of:
10 calorie bike
10 calorie ski
10 calorie bike
Rest 3 minutes between sets
*goal is consistency in times for each set

:40
Mobility:
3 sets of
5 each arm – Quadruped rotation with band assistance
5 each arm – Active open book
10 cat/cows

Post your scores to the Whiteboard.

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