Friday January 5th


Happy Birthday to my beautiful and amazing wife, friend and partner. I couldn't imagine life with out you..  Have a wonderful day babe.

"Urgent January Membership info"

 Below is the link for the 2018 Equipment fund. Effective Jan 1 rates will increase $5 single and $10 cpl per month for your memberships. You have the option of saving $10 and doing the 1x contribution of $50 to the equipment fund.

HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

WOD
Conditioning 
"Deck of Cards" 2 Person teams
As many cards as possible in 17:00
Hearts-Back Squats 95/65
Diamonds-Hang Power Cleans 95/65
Clubs-Alternating DB Snatch 45/35
Spades- MB Sit Ups
Jokers- Row 500m (250 increments) 

Reset
BB/Strength
Front Squats
3-3-3 80-85%

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