Tuesday, December 10, 2013

Today is the cutoff to sign-up for the Christmas Party this Friday.  Feel free to bring a guest. They do not need to be a member, but they do need to be an adult as this is a "child free" party. We look forward to seeing everyone there!!

Congratulations to Heidi for completing her CrossFit Olympic Lifting Certification this past weekend. Great job!!!

Big shout out to CJ and Becky on their performances at the American Open this weekend. CJ had a Silver medal finish which included breaking his own 62kg class,13-Under Age group, Clean&Jerk record with a nice 131kg (289#). This was Becky's first national competition and she finished in 7th place in the 69kg class out of a field of 26 lifters.


Dmitry Klokov, 105kg(231#) lifter from Russia getting in some mobility!!


Arm/Leg Swings
Run 250m
2 rounds of:
10 Shoulder Dislocates
10 OHS
10 Push-ups

WOD
Conditioning
12:00 AMRAP
12 Bar-facing Burpees
9 OHS 95/63#
6 Pull-ups

PWOD
4x400m run resting 1:00
Scale to 250m rest 1:00 to 2:00

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