Monday, November 30, 2015

Remember to sign-up for the Christmas Party this Saturday evening.  We need to know a head count so we have enough food.  This is a BYOB adults only party!!!

We will also be doing a White Elephant gift exchange, so don't miss out on this fun event.

Saturday's class hitting the ropes!!

Arm/Leg Swings
15-20 Calorie Row
2 Rounds of:
10-15 KB Swings
10-15 DB Thrusters

MOD (15:00 CAP)
5 Sets of:
3 Strict Press + 3 Push Press
Try and increase the weight each set

WOD
Conditioning
CrossFit Games Open 15.5
For Time:
27 Calorie Row
27 Thrusters, 95# / 63#
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

CrossFit Games Open 15.5 scaled
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#


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