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Tuesday December 31 2013

NEW YEARS DAY

Jan 1st 2014 – We will open the doors at 10:00 am (that’s right sleep it off) and close at 1:00pm. NO OTHER CLASSES.

WOD
“Elizabeth”
21-15-9:
Squat Cleans, 135/95
Ring Dips

Cash Out
4x500m Row
Rest 2:00 between each set

Sunday December 29th 2013


Looks as if the cold weather is moving back in around Jan 1. We all know what workout pops ups on Jan 1 regardless of the weather. I’ll get a batch in and you better get one while supplies lasts or order your online at http://junkbrands.com/

WOD
2 Person Teams

5 RFT of
50 II Unders
40 Wallballs
30 TTB
20 Clean & Jerks

You can split up the reps any way, but only one athlete works at a time.

RX1 – 185/135
RX2 – 165/115
RX3 – 155/105

Saturday December 28th 2013

5 RFT:
10 Thrusters, 95/65
14 BJ, 24/20
12 SDHP, 95/65
12 Burpees
27 KBS, 53/35

Victoria was a teacher for 5 years.
The tragedy happened in room 10.
She was killed on 12-14-12.
She was 27 years old.
She was a CrossFitter and a true Hero.

Thursday December 2013

Regularly Scheduled Rest Day 

Open Gym 

8:00 am – 12:00 

Come in and burn off some of those calories you consumed yesterday. Hope everyone had a very Merry Christmas

Tuesday Dec 24th Christmas Eve

Open Gym style 8-11 . Please don’t show up at 10:45 hoping to get the workout in. The workout is not a short one….

WOD

“12 Days of Christmas”

1 – Clean & Jerk
2 – Deadlift

3 – Burpees

4 – Pull Ups
5 – Box Jumps 24/20
6 – Wall Balls 20/1410’ line for ALL
7 – KB Swings 1.5/1
8 – Ring Dips
9 – Push ups
10 – Hip Ext.
11 – T2B
12 – Front Squat 
BB loads are bodyweight for guys and 75% of bw for the ladies

Rep scheme – Complete #1, then complete #2 then #1 again, Complete #3 then #2 again and #1 again, complete #4 then #3 again, #2 again, and #1 again, and so on until reaching #12.