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Thursday December 31, 2015

I think sometimes, because we basically sit in the eye of the storm (myself included), we forget that we are among those who are pioneering the most revolutionary and impactful health & fitness movement of our lifetime.  It's easy to get caught up on CrossFit's mistakes and misteps as a corporation when you've been in the community for so long, and lose sight of the fact that it has truly, and profoundly, changed all of our lives for the better.  Greg Glassman may not be everyone's man of the year, but there's no denying the impact he's had on millions of people (and growing).  If you've just started CrossFit recently, I'd encourage you to learn about CrossFit's roots and ask questions of the coaches and athletes who've been doing this for years... there are plenty of stories to tell. 




Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

New Year's Day:  OPEN GYM 9am - noon, closed otherwise... Happy New Year!






S&P Cycle: on holiday... will return after the New Year!

A.  15 min handstand walk practice

B. AMRAP in 20 min:

  • 200m row
  • 10 push press (115/85)
  • 10 box jumps (24/20)
  • 40 double-unders







AMRAP in 40 min
Big block run buy in
AMRAP with remaining time:
25 burpees
25 KBS
25 wall balls
25 weighted sit ups
25 box jumps
400m run





A. Snatch 1.1.1; rest 3 min

B. Single arm DB push press x 5/arm x 5 sets; rest 1 min b/t arms


4 sets:

10 DB step ups

50 yd KB farmer carry

rest 1 min


Squat clean x 12,9,6,3; rest 1 min (95/65,115/75,135/95,155/105) - All Tng






*TBA in class





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Reader Comments (4)

6 rounds plus some row

December 31, 2015 | Unregistered CommenterDR

Class WOD

B: 8 rds Rx

December 31, 2015 | Unregistered CommenterScott L

Class WOD

4 rounds pus 100m row...troubles with DUs. 42# press and step ups.

December 31, 2015 | Unregistered CommenterKat

Class WOD (did on 1/2/16)
A: Squats instead of HS walks
135x10 165x8 185x5 205x4 225x4
B: 6 RD's + 121 m row

January 2, 2016 | Unregistered CommenterRoss

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