Welcome to October ladies and gents!  We're starting our "Nutrition Challenge" today, so pick something and commit for thirty days.  If you didn't do your homework, you're out of luck!  Just kidding!  We'll help you with your choices, but in all seriousness, we'd really encourage to do invest yourself a little in the education end.  If you're new this month, no worries, we'll catch you up!

If you've been with us a while, you know that generally trainers rotate programming on a monthly basis.  We have a lot of fun doing it and love the results we see in you guys.  That said, we're doing something a little different this month.  We're going back home.  Back to Crossfit.com that is.  That's where  few of us started and first fell in love with this sport.  To say the main site programs very well for the general populace would be a huge understatement.  Enjoy CFE.  This should be a really fun month and with all of you stepping up your nutrition, it should be a succesful one. 



21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.


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U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

*Thank you Corporal Carse for your sacrifice.  Today, we at CFE remember and honor you.