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**Some scheduling notes for this week:

– The Tuesday teen class is cancelled starting this week because of lack of interest.

– The gym will be closed this Saturday, Nov 1, for the Prairie CrossFit Fall Throwdown being held in Winnipeg at the Westgate Mennonite Collegiate. Come out and support Catherine, Lisa, Sheldon, and Janelle!

– Bring-a-Friend day is being held all day tomorrow (Oct 29). Bring someone out to any of the scheduled regular classes and you can do a partner workout with them.

A. Back squat – 8×3@75%.

B. With a partner:

12 laps (total) sled pull, alternating laps with your partner

16 laps (total) sandbag carry, alternating every two laps with your partner.

C. 3 max effort holds in a ring support – scale to ring push-up hold or hold on dipping station (the “Matador” rack attachment).