Goals of November Programming

11/23/2019

Hi guys! Last cycle got us comfortable upside down and on the rings! We wrapped it all up with a 1RM Snatch! (Congratulations to everyone who PRed!) You will now see a focus on our Clean and Jerk. Through the month of November and into December, we will be breaking down the clean and its all of its components and working to build sound technique and strength with the movements. All this work will culminate and at the end of the cycle, we will test our 1RM C&J!

*8:30, 9:30 &10:30am classes ONLY on November 11th*
*CLOSED FOR THANKSGIVING November 28-29th*

Upcoming Events

Friday Night Lights!
November 8th PM Classes

Come celebrate the last open workout of the year Friday night lights style. THEME: American AF! Dress in patriotic attire, BYOB, and bring a snack to share. Best dressed will win a Training Day shirt or Tank. We will be on a regular class schedule but will be running workouts in heats. For fun, we will be judging each other (basically just counting your reps for you). This is a fun way to bring the community together and celebrate all the hard we put into our fitness. Come to workout, and hangout!

American Muscle Weightlifting Camp with Jared Fleming!
November 9-10th

Looking to improve your Snatch & Clean+Jerk?! Well look no further this two day camp will be hosted at CrossFit Lacey by 2x National Champion, 3x World Team member, and head coach – Jared Fleming! This camp will be limited to 20 attendees, so sign up fast! For more information click here!

Veterans Day Workout - Three Wise Men
November 11th (0830, 0930, 1030 Classes ONLY)

On Veterans Day we will come together to honour the lives of three brothers, Jeremy Wise, Ben, Wise, and Beau Wise (aka The Three Wise Men). The three brothers served over 1,600 days in Iraq & Afghanistan. A suicide bomber in Afghanistan killed Jeremy on December 30, 2009. Then just two years later, Ben was killed in a firefight in Afghanistan. Beau Wise is still on active duty in the United States Marine Corps.

Foundations
November 21st: 6-8:30pm

Interested in trying out CrossFit? Come join us for a two hour on-boarding class! Email [email protected] for more information!

Flex Fuel Nutrition Workshop
November 14th: 6:30pm

Flex Fuel is coming to CF Lacey to do a free workshop for all members AND non-members. They will be there to give a basic overview on how to eat well for life in a manageable way. Learn the importance of nutrition and how it supports training and recovery, what goes into dieting, macros/micros, calories. To learn more information click here!

Annual Holiday Party (21+)
December 7th: 6:30-10:30pm

We are so excited to celebrate another holiday season with the best community! This year the party will be at our very own Amy King’s barn! There will be a keg, beer, and wine! Boka Island food truck AND a live DJ so we can dance the night away! Tickets are $15/person which will include beer/wine and fun door prizes! Please purchase your tickets by November 15th! Attire: dress grown & sexy but warm!

Community

Happy Birthday!

Kristine B. (11/3)
Jason M. (11/6)
Ashley S. (11/7)
Marie R. (11/8)
Meredith M. (11/8)
Isabelle M. (11/8)
Matthew P. (11/10)
Alice T. (11/13)
Jakenzie P. (11/14)
Myrna K. (11/14)

New Class! Reclaim with Coach Julie

When: Tuesdays, Wednesday, and Friday at 5:30pm.

For who: Reclaim is designed for women with an emphasis on rebuilding core strength, proper bracing and breathing in workouts, pelvic floor rehab, and overall toning and conditioning. This class is very hands on and specialized based on each athlete's current fitness level and stage of life.

How to sign up: Contact Coach Julie @ [email protected]

Recognition
CFL Happy Hour
Check our new internal podcasts where we highlight our coaches and community members!
Listen here!

Congratulations to Damon M, Coach Kimberly L, and Angela G! These guys competed in Armor Open Lifting Competition! They all did amazing and were incredible to watch Angela place 2nd in her division!

12 Comments

jasmine robert

7/5/2021 03:15:33 pm

MOST POWERFUL LOVE SPELL CASTER ONLINE

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8/3/2021 10:11:09 pm

Get Your Ex Boyfriend/Girlfriend Back Even If Your Situation Seems Hopeless"
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Here his contact..WhatsApp him: +2348055361568 ,
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His website:https://reallovespell.wordpress.com

benita samson

9/10/2021 09:46:18 pm

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Nancy Brown

10/20/2021 08:48:46 pm

Hi guys,

IT REALLY WORK!

I just got my Marriage fixed, I contacted a real spell caster that helped me change my husband’s heart to love and want me again, and he really did and now we are very happy together. My husband left me for another woman, This was just 3 years of our marriage. The most painful thing is that I was pregnant with our second baby. I wanted him back. I did everything within my reach to bring him back but all was in vain, I wanted him back so badly because of the love I had for him, I begged him with everything, I made promises but he refused. I explained my problem to my friend and she suggested that I should rather contact a spell caster that could help me cast a spell to bring him back , I had no choice than to try it. I messaged the spell caster called dr unity, and he assured me there was no problem and that everything will be okay before 11 hours. He cast the spell and surprisingly 11 hours later my husband called me. I was so surprised, I answered the call and all he said was that he was so sorry for everything that had happened He wanted me to return to him. He also said he loved me so much. I was so happy and went to him that was how we started living together happily again.thanks to dr unity . if you are here and your Lover is turning you down, or your husband moved to another woman, do not cry anymore, contact Dr.Unity for help now..
Here his contact..WhatsApp him: +2348055361568 ,
Email him at: [email protected] ,
His website:https://reallovespell.wordpress.com

Flora Hyde

4/16/2022 03:44:08 pm

I would gladly tell you all that I was able to put an end to my divorce issue and restore my marriage again, because I never wanted it to happen. I don't know what came over my husband that he was filing for divorce, i tried to talk him out of it but he didn't listen to me, i had no other option than to seek the help in any where I could think of and went to the length of contacting Dr.Jumba and now am glad I did ask for help from him. Because if not for the help Dr. Jumba, I don't know what would have become of my marriage now because I loved my husband so much that I couldn't stand losing him. The spell worked like magic with the way and manner my husband changed and started showing love instead of the divorce he was planning. I'm just too happy that everything is in place for me now. I would gladly recommend the use of spell to any one going through marriage problems and want to put an end to it by emailing Dr.Jumba through his website on https://drjumbaspellhome.wordpress.com/ and that was were i got the help to restore my marriage you can email or text him Via : [email protected] or +27651108524

Ella B link

6/4/2022 03:43:42 pm

Thanks for thiss blog post

Amanda Smith from the United Kingdom

6/5/2022 09:47:07 pm

Hey everyone, Are you interested in Love Spell? Dr Unity is professional expert in Get Your Ex Lover Back Quickly & Permanently!.
Having my wife back has brought great joy in my life, this is one thing that I have always wished for in my life and I got it so easy through the help of Dr unity..fix your broken relationship now. He helped me get my wife back, just tell him your situation and he will help you…
Here his contact.
WhatsApp him: +2348055361568 ,
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His website:http://unityspelltemple.website2.me

Jason Bennett

10/26/2022 05:03:09 pm

Omg I Finally Got Helped !! I'm so excited right now, I just have to share my testimony on this Forum.. The feeling of being loved takes away so much burden from our shoulders. I had all this but I made a big mistake when I cheated on my wife with another woman and my wife left me for over 4 months after she found out.. I was lonely, sad and devastated. Luckily I was directed to a very powerful spell caster Dr Emu who helped me cast a spell of reconciliation on our Relationship and he brought back my wife and now she loves me far more than ever.. I'm so happy with life now. Thank you so much Dr Emu, kindly Contact Dr Emu Today and get any kind of help you want.. Via Email [email protected] or Call/WhatsApp cell number +2347012841542
Https://web.facebook.com/Emu-Temple-104891335203341

cindybyrd

1/14/2023 11:44:46 pm

I just got my Ex boyfriend back through the help of a Real spell caster Dr.Excellent. My boyfriend left me and i was devastated. The most painful thing is that I was pregnant for him. I wanted him back. I did everything within my reach to bring him back but all was in vain, I wanted him back so badly because of the love I had for him, I begged him with everything, I made promises but he refused. I explained my problem to my sister and she suggested that I should rather contact a spell caster that could help me cast a spell to bring him back , I had no choice than to try it. I messaged the spell caster called Dr.Excellent, and he assured me there was no problem and that everything will be okay before 28hours. He cast the spell and surprisingly 28 hours later my boyfriend called me. It was so surprising, I answered the call and all he said was that he was so sorry for everything that had happened He wanted us to come back together. He also said he loved me so much. I was so happy and went to him that was how we started living together happily again.thanks to Dr.Excellent. if you are here and your Lover is turning you down, or your boyfriend moved to another girl, do not cry anymore, contact Dr.Excellent for help now..Here his contact. WhatsApp: +2348084273514 ,Email: [email protected]
Website:https://drexcellentspellcaster.godaddysites.com

Shanika Stewart

1/27/2023 06:32:45 am

You can get your ex back and cure your infertility problems with Dr. Odunga

When I met Dr. Odunga, my husband had divorced me because I was a barren woman of 41 and I have been married for 21 years. I was devastated and confused as a woman of my age until I went online to look for help on how to get my marriage back then I met Dr. Odunga. Within 48 hours of contacting him, my ex husband came back home and pleaded for me to forgive him and take him back after 5 months of divorce. I accepted him back and then I told Dr. Odunga of my bareness for him to help me. He did the spell for fertility and after 48 hours of completing it, I conceived. My husband got me pregnant and I gave birth to a baby girl.
Presently, I am a mother of a beautiful baby girl and I am happy in my relationship. This is all thanks to Dr. Odunga and his wonderful work. Contact Dr. Odunga Via Whats-App number +2348167159012. Email at: [email protected]

Priscilla

8/16/2023 05:06:46 pm

I want to give a big thanks to a great spell caster popularly known as DR Jumba for the great spiritual prayers he did to restore my broken relationship by bringing back my ex-lover back to me after many months of breakup and loneliness. With this, I am convinced that Dr Jumba is a Godsent to this world to rescue people from heartbreaks and also to help us get the solution to every relationship problem. for those of you out there who have one relationship problem or the other why not contact Dr Jumba he his specialize in Problem Solution :-》《Love Problem 》《Business Problem》《Divorce Problem》《Carrier Problem》《Abroad Settlement Problem》《Green Card Problem》《Childless Problem》《Black Magic Removal Specialist》《Husband and wife Disturbance》《Get Love Back by Special worship》《Enemy Problem》《Family Problem》Etc. [email protected] or text him on WhatsApp messenger: +27 72 395 5865‬
Website: https://drjumbaspellhome.wordpress.com/about/
I highly recommend his services

cindy byrd

7/10/2024 01:41:03 pm

Love spell to Reunite with your ex boyfriend/ husband immediately❤️
After working with him, I couldn’t believe my eyes. super fast and reliable, thank you so much Dr. Excellent for your incredible service. I was heart broken when my husband left me and moved to California to be with another woman. I felt my life was over and my kids thought they would never see their father again. I tried to be strong just for the kids but I could not control the pains that tormented my heart, my heart was filled with sorrows and pains because I was really in love with my husband. I have tried many options but he did not come back, until i met a friend that directed me to Dr. Excellent a spell caster, who helped me to bring back my husband after 11hours. Me and my husband are living happily together again, This man is powerful, Contact Dr. Excellent for any kind of spiritual problems or any kind of spell or relationship problems he is capable of making things right for you with no side effect. Here his contact. WhatsApp him at: +2348084273514 "Or email him at: [email protected] , His website:https://lovespellonline.godaddysites.com

Goals of November Programming

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