Monday, December 1, 2014



You Got a Pass for Thanksgiving, but now are you READY to GET SERIOUS! 
Here is your Holiday Resource Guide! to get you through the rest of the year!!

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:
6 min EMOM
Even - 2 snatches (75-80%)
Odd - 5 snatch pulls

OR

Endurance:
10 min EMOM
Even - 10 KB swings
Odd - 30 Double Unders

Metcon:
14.5
For time complete:
21-18-15-12-9-6-3
Thrusters (95/65)
Burpees (bar-facing)

(for rules and demo:  http://games.crossfit.com/workouts/the-open )

6 comments:

  1. Good Morning.....

    I hope everyone enjoyed the Thanksgiving Holiday with friends and family.

    Today begins a new month. If you have been struggling this past month.....forget about it!! Today starts a new beginning!!

    Make it a GREAT DAY!!!

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  2. Wowza! Today's is the quintessential CF WOD. Enjoy the pain, gasping and taste of blood in your mouth (that's normal, right?).

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  3. Endurance 35# KB
    WOD - 21:28 with 45# bar (last year rx 18:52)

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  4. Endurance - partial wod - finished the 15s - had to coach a class. Definitely will redo.

    ReplyDelete