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Saturday December 12, 2015


4pm class synchronizing their set ups yesterday.



**Announcements, etc...**

  • SUNDAY HOURS CHANGE!  Apparently no one is taking advantage of the first hour of open gym on Sunday's, so our new Sunday open gym hours will be 9am to noon. 
  • THE PERFECT GIFT!  As a thank you to you guys, our awesome community, we're giving everyone the chance to give the gift of CrossFit this holiday season.  This month, all members will receive a credit for one free month of membership to give to a friend or relative to help them get started on their own CrossFit journey! I will be sending out an email with the details soon!  And nooo... it can't be used for your own memberships.  C'mon peeps, I have 4 kids, I know all the tricks in the book. ;)





S&P Cycle: squat - PULL - press - pull - off

A. snatch: 1RM

B. 10 rounds for time:


  • 10 down to 1 (ea. side) SA KB snatch (53/35)
  • 10 down to 1 clapping pushups
  • 40yds sled push (135/75}






Filthy Fifty

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders
*45 min time cap





“FIght Gone Bad”






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