Monday, December 8, 2014


December is here!  The first 25 people to post a comment saying they are ready to get serious about their diet and committed to training consistently will receive a prize :) 
Here is your Holiday Resource Guide! to get you through the rest of the year!!
If you have seen me post this the last few days, and you have been benefitting from it then we have more for you... 
Here is Holiday Resource Guide PART II

ALSO, do you have a friend you can't convince to try CrossFit?  Well here is your chance with our BLACK FRIDAY sale!  Click here to purchase your friend a gift card:  GIFT CARD!

Strength:
20 min to find 1RM snatch

OR

Endurance:
20 min to complete:
12 sets of 12 reps of medium/heavy KB swings, with
3 to 10 perfect pushups between each set
-focus on snapping hips, as though throwing KB to the ceiling

Metcon:
4 rounds
3 min to complete:
200 m run
12 pull ups
21 KB swings (53/35)
rest for remainder of 3 min and your score is your slowest round

5 comments:

  1. Good Morning. I hope everyone had a great weekend.

    Remember the Chirstmas Party is this Saturday! Sign up on the white board so we will know your coming and what great food you will be bringing. Don't forget to bring a Toy for the donation! It will be fun,fun,fun!!

    Make it a great Paleo week!! Lets start feeling leaner,healthier and stronger!!

    Strong starts here!!

    Make it another great day!

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  2. I'm excited about the Christmas party Saturday. I'm bringing the death by chocolate cake but also thinking about brining a fall sangria, it has caramel vodka!!! Kristi it's like your reading my mind, I had a mango and baby kale smoothie this morning it was pretty yummy!
    Anna :)

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  3. Strength - modified Snatch - worked up to 225# back squat (resting shoulder). WOD was harder than I thought - at least my body felt that way. Row 250m, pu and KB swings Rx. Did not finish 4th round in time so time was was probably 3:15-3:20.

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