Many congrats Rich!!!

He said I had to wait until it was official!!! Rich Stemmer has completed his Level 1 Certification.

I would also like to announce because it wasn't officially before, but Nick Morgado and Preston O'Neil are shadowing at CFS and will soon be coaching classes. They are not replacing anyone, but bringing more to the CFS Family. Preston has a strong competitive background and a desire to coach CFS athletes. Nick has been CrossFitting for just over two years and enjoys it so much that he would like to dabble in coaching!!

Remember your feedback is important, so aways feel welcome to email me (Lo) at or if you are complaining about me, email Cindy at

WOD for 9/29/15

8min EMOM

Snatch Balance + 2 OHS at 60% of max snatch

For time:

50 cal row

then -

5 rounds


20 double unders

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