CrossFit Persevere

JANE~so great to have you back WODing as of Monday morning!!!

Nice work with the "Grocery List" Pam! And A+ for listening to your body with box jumps.

Caleb, thank you for holding down the fort on Monday night~greatly appreciated!

Kimberley post box jump shin bite and Jane going full throttle back at CFP!

Ian, thank you for your kind words..me an angel, who knew??!!!    Thank you too Donna for your continued praises on the comments section. 

Great KB Form Lisa~lets soak up those sunny days everyone!

Kimberley~ way to NOT GIVE UP!  And, you thought I was going to take you aside and get you a band aid..LMAO~NO WAY!  Get back up on that horse and keep ridin’!  GREAT MENTAL RECOVERY!

TODAY’S WOD

Tuesday 091010

“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090824.

Oh boy, our Rest Day WOD (tomorrow…Veteran’s Day~think Hero, think being with Caleb and our group of CFP Competitors in spirit) will look very similar to one of these WOD’s.  Rest up those hands for pull ups! And no cherry picking even though I gave you a BIG CLUE of the Rest Day WOD!

PULL UP OPTIONS: BANDS, dead hangs, or kipping

Tuesday, November 10, 2009: Caleb will be at CFP from 5-7PM

Wednesday, November 11, 2009: Kim will be at CFP from 5:30-6:30AM

**Thursday, November 12, 2009: Sarah volunteered to hold down the fort in the 5-7PM time frame.  Please email Kim by 10Pm on Wednesday, November 11 to confirm if Sarah needs to be at CFP or not on Thursday evening.

What happens when it’s FREEZING outside and you want/need to run outside?  What happens when your kid(s) is/are home SICK AGAIN and you can’t get to CFP to WOD?  What happens when it’s a snow day or early dismissal and CFP is closed?

HOLIDAY GIFT IDEAS: Dynamax Ball (20#/14#), 1 Pood KB, Abmat, yoga mat, cold weather accessories such as hats, gloves, thermal leggings, cold gear mock necks specific for running outside in the cold, pull up bar to be installed on the inside of door frame, and perhaps a GOOD jump rope.

**Another gift idea could be a gift of “CrossFit Fundamentals.  Starting now, any new CFP athlete  or CFP athlete that has taken a hiatus for more than 2 months will have to complete a CrossFit Fundamentals Class.  There is special pricing for current CFP athletes who wish to attain a more focused attention on CF skills.  Details are under the “Fees” section.

GOOD JUMP ROPE: go to google and look up “Buddy Lee jump rope”.

Website “tweaks”: On the “Hours” page I have layed out a potential game plan for weather related school delays, early dismissals, and school closings.  I have also made an adjustment to Sundays~9-11AM every Sunday.  I also put an invitation out there that Sunday at 11AM is “Bring a newbie friend or family member” to get a taste of CF.  This will be the only time to come try CrossFit Persevere out for free.  The same person may come only once per month free of charge.

Time to get this week going my friends!  It is day 2 in the CrossFit Cycle.  What a GORGEOUS day it was on Sunday!!  Time to highlight some of the men at CFP…I don’t see them as often to capture their intensity!

Our kids did an outstanding job with their class on Saturday morning~loved seeing ALL of them hit proper form on deadlifts!  Their energy is contagious and seeing their excited faces when they accomplish a skill like an 18″ or 20″ (way to go Seamus) box jump gives me the warm fuzzies! Way to go everyone~I will post pictures on FB by Monday evening the latest!

Tom RIPPED through the chipper WOD he put on the board last week~well done! Now, go and enjoy Disney!

Caleb was in his own little world of "hurt" on Saturday with "Nasty Girls", "Annie", and the GHD Sit Up/Back Extension WOD. He came in Sunday and nailed the "Filthy Fifty" as well. Quite a grocery list of WOD'S, huh Pam?!

Keep your focus and keep grinding hard.  Illness is upon us as the cold is trying to set in.  Eating well (lean meats, fruits, vegetables, nuts, and seeds), getting enough sleep (which I think can vary from person to person, but less than 7 is probably not so great~feel free to post your thoughts on this topic), and MAKING the time to exercise is key to helping yourself as the busy Holiday Season approaches..and there’s never any stress with family or anything that adds to taxing our bodies! 

Russ clearly showing HEAD TO FLOOR...and adding plates no less so he has to go a little further than normal to reach the floor!

Saturday was Ian's 3 year Anniversary from a horrible motorcycle accident~bed ridden to BAD A$$ and melting away fat from his frame! WAY TO GO IAN! KEEP UP THE SUPER EFFORTS!

And Dr. "D" showing some great skill with K2E action on Saturday!

Great to see you Saturday and Sunday Kris! Thanks for all of your help with set up, timing, and break down of equipment!

We will be taking

Your attitude is AWESOME Lynne! You are so coachable and enthusiastic!

PRE-ORDERS for sweatshirts and tank tops.  It is the “DFL Beats DNF Beats DNS” slogan.  Sweatshirts will be black and tanks will be teal blue.  I don’t have exact pricing yet as Renee (our Zombie Halloween girl!) is fine tuning the details.  I have my teal blue tank from Cynergy CrossFit as an example on the counter at CFP.

Kelly was about 36 hours into "Flu Recovery". She wanted to break a sweat and earned an A+ listening to her body and NOT taking on the Filthy Fifty! Love the OHS form with the 25# plate!

Kim will be at CFP on Wednesday  (ORIGINALLY I WAS GOING TO BE THERE ON MONDAY, NOVEMBER 9 TOO, BUT IT’S A 5K RUN…YOU CAN RUN A 5K FROM HOME!) 5:30-6:30AM if there is interest.  **  YOU MUST EMAIL KIM BY 10PM TUESDAY, NOVEMBER 10, 2009 TO CONFIRM THAT YOU WILL BE THERE ON WEDNESDAY EARLY AM.  NO EMAIL CONFIRMATION=KIM WILL NOT BE AT CFP FOR 5:30AM ON 11/11/09.

Caleb has offered to hold down the fort for seasoned CrossFitters (example: need little to no help) on Monday, November 9 and Tuesday, November 10, 2009 from 5-7PM.

For Tuesday and Thursday of this week in the EARLY AM (5:30-6:30AM), while I can’t be at CFP, if you want to come to “CFP Headquarters”~AKA our home the door is open.  We may not be able to do the WOD, but we can certainly make up some sort of fun!  **Please email Kim by Monday, November 9 10pm if you plan on attending Tuesday or Thursday of this week.

TODAY’S WOD

Monday 091109

Run 5 K

Post time to comments.

Compare to 091009.

Housekeeping:

Kim will be at CFP on Monday/Wednesday 5:30-6:30AM if there is interest.  YOU MUST EMAIL KIM BY 10PM SUNDAY, NOVEMBER 8, 2009 TO CONFIRM THAT YOU WILL BE THERE.  NO EMAIL CONFIRMATION=KIM WILL NOT BE AT CFP FOR 5:30AM!

Caleb has offered to hold down the fort for seasoned CrossFitters (example: need little to no help) on Monday, November 9 and Tuesday, November 10, 2009 from 5-7PM.

For Tuesday and Thursday of this week in the EARLY AM (5:30-6:30AM), while I can’t be at CFP, if you want to come to “CFP Headquarters”~AKA our home.  We may not be able to do the WOD, but we can certainly make up some sort of fun!  **Please email Kim by Monday, November 9 if you plan on attending.**

November is upon us and life gets a bit crazy these next 2 months.  A. make exercise a priority to keeping your sanity!  Don’t forget about #1 and #1 is YOU. Asking for an hour AT LEAST 3x week to exercise is not asking too much of yourself.  MAKE the time~it’s all a domino effect.  Exercise=good for you physically, mentally, and most times even socially at CFP!

1. Until further notice there are not Tuesday/Thursday evening hours.  Tom’s schedule has changed and these 2 evenings are have been VERY light with athletes.

2. Until further notice there are is no Tuesday/Thursday 12-1pm time slot.  I am working around shoulder PT and there have only been 2 people coming consistently.

3. CFP Holiday Party is November 28.  Printed invites are at CFP on the board above the cubbies.

4. Tom is on vacation from November 9-16.  Keep checking the website for early morning and M/W evening coverage.  Early morning coverage and M/W evening coverage hinges upon Russ’s travel schedule.  Kim’s parents are away in Italy that week so help with kids to get gym hours covered is that much more of a challenge.  Sorry for any more potential inconvenience.

My girl Gail working hard on those power snatches! Your waistline is looking FIRM!

See what happens when you eat too much candy...it adheres to your thighs and you finish a run gasping and leaning on the door! Get rid of that candy! Where were you Caleb on Friday? You get 'till Sunday and then I offer it up to the VFW to send to our troops!

Kimberley focusing on Snatch form. You also get a gold star for all of your dead hang pull up work!

Good effort with Snatches yesterday~it’s a complex skill that takes TIME and PRACTICE.  Mastering that high pull & pockets is key to a clean and a snatch.  I will dabble with the idea of doing a clinic the day after Thanksgiving…stay tuned.

Well, weren’t we just hoppin’ on Saturday morning!  Welcome back Jill C.!  Mrs. C, fantastic running with you Saturday early am before we hit CFP.  Ian, Caleb, Kevin, Lisa C., McGraw, Carrie, Kathleen,  Tom, and Dr. D so great to see you all!

TODAY’S WOD

Rest Day or make up a missed WOD or tap into some probably much needed accessory work!

SUNDAY’S WOD

Sunday 091108

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 090719.

Sorry no action photos of Saturday’s fun.  Sunday’s hours are 9-11am.

Housekeeping:

November is upon us and life gets a bit crazy these next 2 months.  A. make exercise a priority to keeping your sanity!  Don’t forget about #1 and #1 is YOU. Asking for an hour AT LEAST 3x week to exercise is not asking too much of yourself.  MAKE the time~it’s all a domino effect.  Exercise=good for you physically, mentally, and most times even socially at CFP!

1. Until further notice there are not Tuesday/Thursday evening hours.  Tom’s schedule has changed and these 2 evenings are have been VERY light with athletes.

2. Until further notice there are is no Tuesday/Thursday 12-1pm time slot.  I am working around shoulder PT and there have only been 2 people coming consistently.

3. CFP Holiday Party is November 28.  Printed invites are at CFP on the board above the cubbies.

4. Tom is on vacation from November 9-16.  Keep checking the website for early morning and M/W evening coverage.  Early morning coverage and M/W evening coverage hinges upon Russ’s travel schedule.  Kim’s parents are away in Italy that week so help with kids to get gym hours covered is that much more of a challenge.  Sorry for any more potential inconvenience.

Donna & Renee were really good sports, as were Jill and Kathy as I roped them into the WOD Russ made up for me yesterday.

SIGHTINGS!  So glad to see Lisa H. yesterday.  Thanks Tom for the “Sarah Sighting” update and DIANA~ so glad to see your name up on that board when I walked in today!!

Super to have you back Lisa! Now, no more hiatus like that again..got it?

Thank you CFP athletes for your many thoughts on pull ups.  Would you believe it was a topic on the “Affiliate Page” from the main site on Wednesday. Good point Mel on the type of grips~switch it up as you may have luck with one more rep in doing so!  There is overhand/underhand/mixed to play with.

Kelly, the reason behind me giving the 5-8 range of consecutive dead hang pull ups is because of what Mark Rippetoe had to say at our Barbell Certification in March 2009 at CF Milford.  Russ asked the question to Rip “Do you have any insight as to why there seems to be many athletes who post on the main site complaining of shoulder pain?”  Rips reply was “I’ll tell you why there are so many shoulder problems in CrossFit.  People are doing kipping pull ups before they can do dead hang pull ups.”  I believe there is so much torque and compression on the shoulders for heavier lifts and pull ups that without proper shoulder strengthening you may be in for some problems.  I said this on the Affiliate Blog Link on the main CF site too~I kind of throw that theory out the window for me personally as before I even started CF I did 3 sets of 12-15 dead consecutive dead hangs every day at Globo Central.  I couldn’t control bone spurs creating problems, but did high pull up reps and heavy load going overhead contribute to me “going under the knife”?  Maybe, but I wouldn’t trade my 49 pull up PR or 145# Push Jerk PR!  Will I be a bit more proactive in shoulder strength as I get back on the wagon…hope so!

TODAY’S WOD

Friday 091106

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Compare to 070109.

Kath, your favorite word, AGAIN!

Ever have a member wonder why CrossFit has “Hero” workouts? Point ‘em in the direction of this blogpost by Paul S. for a good explanation.  This is from the Affiliate Blog 11/5/09 post.

Housekeeping:

November is upon us and life gets a bit crazy these next 2 months.  A. make exercise a priority to keeping your sanity!  Don’t forget about #1 and #1 is YOU. Asking for an hour AT LEAST 3x week to exercise is not asking too much of yourself.  MAKE the time~it’s all a domino effect.  Exercise=good for you physically, mentally, and most times even socially at CFP!

1. Until further notice there are not Tuesday/Thursday evening hours.  Tom’s schedule has changed and these 2 evenings are have been VERY light with athletes.

2. Until further notice there are is no Tuesday/Thursday 12-1pm time slot.  I am working around shoulder PT and there have only been 2 people coming consistently.

3. CFP Holiday Party is November 28.  Printed invites are at CFP on the board above the cubbies.

4. Tom is on vacation from November 9-16.  Keep checking the website for early morning and M/W evening coverage.  Early morning coverage and M/W evening coverage hinges upon Russ’s travel schedule.  Kim’s parents are away in Italy that week so help with kids to get gym hours covered is that much more of a challenge.  Sorry for any more potential inconvenience.

Congrats on your first ever 135# deadlift Adele! You have a lot more in the tank girl.

Great smile Mark...even if it was mid WOD with your hands turning to hamburger!

Welcome to CFP Karen! Great efforts with the deadlift/burpee WOD one of our trainer's Sarah came across.

Renee did a great job conquering the fear between her ears when it came to taking on her first ever CFT. I have a better photo of her doing her deadlift, but who can shed some light on what could be corrected on this one? Remember, when questions arise and you need guidance please seek out one of our trained coaches.

With spaghetti arms and all from the 25/50/75 WOD Donna managed to PR on her Total (Congrats on the Press PR!) and then kept Renee company by doing the deadlift/burpee WOD with her!

GOOD EFFORTS with unassisted pull ups and band pull ups everyone.  Please post your thoughts to the comments section on utilizing the band vs. a box for jumping pull ups.  Renee and Karen both think the band is more challenging.

TODAY’S WOD~Putting those BANDS AND UNASSISTED PULL UPS TO GOOD USE!!

Thursday 091105

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 090813.

LOST~ CFP member Lisa H.!!  GIRL, get back in here!  ALSO LOST~ Sarah F.  are you ever going to come in and WOD and/or visit?  You are one of our L1 Coaches for cryin’ out loud and we never see you!  ALSO LOST~ Diana V.  another L1 coach-you are working a boat load and we miss you!

Housekeeping:

1. Until further notice there are not Tuesday/Thursday evening hours.  Tom’s schedule has changed and these 2 evenings are have been VERY light with athletes.

2. Until further notice there are is no Tuesday/Thursday 12-1pm time slot.

3. CFP Holiday Party is November 28.  Printed invites are at CFP on the board above the cubbies.

4. Tom is on vacation from November 9-16.  Keep checking the website for early morning and M/W evening coverage.  Early morning coverage and M/W evening coverage hinges upon Russ’s travel schedule.  Kim’s parents are away in Italy that week so help with kids to get gym hours covered is that much more of a challenge.  Sorry for any more potential inconvenience.

With the holiday’s quickly approaching and “bad food” being plentiful remember this:

YOU ARE WHAT YOU EAT!

PULL UPS~ Congratulations to Donna and Kimberley for nailing a true unassisted pull up this week!  If your name belongs amongst these for a first ever unassisted pull up get my attention and belt one out for me or Tom or Russ or Carrie or Pam~your CrossFit Coaches!

Great depth on your front squats Carrie. Get the elbows up, up up! That bar should be resting in the fingertips!

For whatever reason (too much time to get in them?  More challenging?) many people working towards a goal of unassisted pull ups have been doing jumping pull ups vs. band assist pull ups.  I didn’t think much of the jumping vs. band pull up debate until I was forced to do 1 arm jumping pull ups while I rehab.  Jumping pull ups from my opinion are CRAP!  You can use so much explosion from your legs to get your chin over the bar.

Donna made up the 10/31/09 WOD on Tuesday.  She went from unassisted to band assisted pull ups.  The last round of 75 pull ups were 99% a mental game for her.  She was so physically spent from them (I have a picture that I emailed her and told her I would not put on the website that depicts exactly her state of mind and state of muscle fatigue) the band that I began to wonder “Hmmm, perhaps band pull ups are the better way to go..she obviously is much more taxed from the band than if she were jumping.”  75 seemed so far away, but she prevailed and chipped away at them in sets of 5 or 3 or 2 or sometimes 1.  It was 38:57 of MIND OVER MATTER~I WILL GET THIS DONE attitude.  I asked Donna after she recovered if she thought the band pull ups were harder than jumping~”Yes, definitely!” was her clear response.

You can check out Donna’s and Carrie’s comments on the pull up topic under yesterday’s comments.  Carrie worked her way down from color to color to dead hang to kipping.  There was a time Carrie thought she would NEVER do 1 dead hang and today she nailed 20 chin over bar kipping pull ups during Tom’s SUPER Rest Day Chipper WOD (Thanks Tom!).

Here is a link for more Bodyweight WOD’s from Eva T.  If I have my information correct Eva T. is where the NASTY WOD “Eva” is derived from.

Eva T.’s big list of bodyweight workouts that can be handy to have on vacation.

TODAY’S WOD

Wednesday 091104

“CrossFit Total“

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 091013.

Cograts on Monday's as RX'D WOD Mark! Remember~ elbows locked.

To add to my comment on the 11/2/09 post, this nugget is from the monthly newsletter I get from Wininger’s Gymnastics where Mallory is in class.

Pam demonstrating good techiniqe with the bar over the middle of her foot. My only critique, her shoulders could be a bit more "Active"

“The safest way to approach gymnastics (insert the word CrossFit instead of gymnastics) is to learn skill when he or she is physically ready.  All components of the basic skills should be mastered before learning more complex skills.”

Miss Melissa showing some sound form with her OHS on Monday...and she had to grind out a 12 hour shift on Sunday!

Take the OHS (overhead squat) for example.  Meme, Mrs. C, and Kimberley were struggling with load.  I had all 3 of them go to PVC during yesterday’s WOD.  The point~their form was GOOD to SPECTACULAR with the change up.  Get your form nailed down and then add load.

Also, for those that may be a bit newer to CFP, you can bounce questions off of our certified CrossFit coaching crew which consists of Kim Malz, Russ Malz, Tom Vickers, Carrie Bowman, and Pam McGraw. While none of us has ALL the answers, we have been through training which demonstrates a solid understanding of skills.  Please direct WOD questions or skill questions to one of these athletes.

**Strengthening the entire body makes it easier for us to complete activities of daily living!**

How’s this climbing photo for CONSTANTLY VARIED AND HIGH INTENSITY?  Photo courtesy of CrossFit.com

TODAY’S WOD

Many of you need to make up the 10/31 or 11/1 WOD….or both. 

Kelly W. chipping away at pull ups on Saturday.

EFFECTIVE IMMEDIATELY: TOM WILL DO EVENING HOURS AT CFP FROM 5-7PM ON MONDAY AND WEDNESDAY.  THERE WILL BE NO EVENING HOURS ON TUESDAY OR THURSDAY.  FRIDAY REMAINS 6:30-8PM WITH RUSS UNLESS OTHERWISE POSTED ON THE WEBSITE.

Russ will be covering tonight from 5:30-7pm.  He most likely will not be available for any guidance before 6pm as he will be finishing up conference calls.

CFP ATHLETES: CFP IS CANDY DUMPING HEADQUARTERS!  Bring in left over candy to be donated to Caleb who will gladly disperse it among his vulture college buddies.

As hard as it is to believe, I forgot the camera at home Sunday.  Must have been the SUGAR HANGOVER from Halloween. I can speak loud and clear for Dr. John’s, Caleb’s , Mrs. C’s, Jodi’s, Meme’s, Russ’s, Rielly’s, Maren’s, and my efforts Sunday morning!!

Rielly, Maren, and Seamus hammering away at their Saturday AM WOD~GREAT JOB! Rielly and Maren were back for more on Sunday doing 4 rounds of 400 meter sprints.

HOLIDAY PARTY FOR CFP ATHLETES & SPOUSES/SIGNIFICANT OTHER!  **Adults Only Please**

DATE: Saturday, November 28, 2009  TIME: 7pm  LOCATION: Original CFP home, 43 Purtill Street

**RSVP by putting your name up on the board above the cubbies**  Gold on the podium has already been spoken for with wine (I think the silver too), Appetizer, and dessert.  Still a few medal spots up for grabs!

TODAY’S WOD (**this WOD has priority until 10:15am.  There will not be a circus of WOD’s going down)

Monday 091102

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Compare to 060720.

This is going to be some charge of NASTY FUN!

Overhead Squatting Safely…[wmv][mov]

Snatch…[wmv] [mov] [link]

RABBIT RABBIT~Good luck for the month.  Did you remember to turn your clock back last night?

Yeah Renee, a WODing "Zombie" on Saturday morning!

Russ taking Mrs. C under his wing for some post WOD stretching. How many cobwebs are up in the ceiling you 2?

Renee and Kelly Watson, you 2 earn the GOLD for  coming ready to WOD in costume!  Mel, you earn the silver today with your great stockings and I noticed the orange hair tie AND spider tucked in the hair tie!

Your pull ups are coming right along Jodi~ great to WOD along side you!

Dr. D~great form on those dead hang pull ups!

Good times cheering you on Mel, Kris, and "Zombie" Renee!

Group 1 chipping away at Saturday's WOD~great to see you again Lisa C.!!

No great words of wisdom today folks, just WOD and WOD bad A$$!

** WE MADE THE AFFILIATE BLOG ON OCTOBER 30 DURING OUR “PUMPKIN TOWN” EXCURSION WITH OUR ANKLE BITERS!

Enlarge Image

**Sunday, November 1, 2009 hours: 9:30-11am

TODAY’S WOD

Sunday 091101

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090810.

Saturday 091031

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

Mel making up "Michael". She had a 6 minute PR I believe! In yesterday's comments Mel hit it right on with the fact that consistent training and reeling in eating helps in recovery~well said Mel!

Meme and Adele ripping through "Annie". Lots of pot luck WOD action going down on Friday's rest day!

Tbis is going to be fun!  C’mon Mrs. C..get in there and lets get going together!  Better yet…all of you, get in and get it goin’~quick blast before the gluten behavior of Halloween begins.  Did I mention that I already “Tested” the crunch bars, snickers, butter crunch, candy corn, sugar cookies, and popcorn that found it’s way into the damn cabinets?

Mrs. C, Gail, Donna, and Kimberley took on that crazy KB, Burpee, Sit Up action...for a split second I was glad that I had the shoulder excuse so I didn't have to pony up and take this on!

WOW! Right shoulder surgery made Kim bionic in her left arm..is she really doing a 1 arm pull up or is there a secret 12" box under her??!!! Great photo Pam!

Meme was the only CFP athlete who showed Halloween spirit and wore her cute little Halloween socks.  She could have been an elementary school teacher!  Renee has talked about maybe coming in some October 31 spirit…will she pull through?

Saturday, October 31, 2009 Hours: 8:30-11am  *note~ kids class starts at 10:30am and they have a way of taking over!*

**Remember to set your clocks back 1 hour tonight!  HAPPY TRICK OR TREATING!

Sunday, November 1, 2009 Hours: 9:30-11am