Blog Post

Monday 11-26-12

Well Thanksgiving is behind us and Christmas is on it’s way. I hope everybody ate way too much and has leftovers for days, like me. Your mission, should you choose to accept it, is to bring one ornament to the box for our Christmas tree. Nothing big, something that goes with the CrossFit theme. For example, we have someone that is going to try to make a paper mache kettlebell tree topper (great idea I might add).

We are doing a float in the Christmas parade Monday the 3rd. Mylene is putting together ideas as we speak. Any input is welcome and definitely any help is welcome.

Progress continues to be made on the new location. Our goal is to be in by the New Year. Feel free to drive that way and take a look and share in our excitement.

Warm Up: 500 m row, junkyard dog

then

Work up to a 1 rep max on the Front Squat

then

4 Rounds for Time:

5 Deadlift, 75% FS Max

1 Squat Clean, 75% FS Max

3 Front Squat, 75% FS Max

10 Toes 2 Bar

Rest 1 Minute

*Each round should be unbroken. Any broken reps are penalized by 3 immediate burpees*

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