12/10/16

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Holiday Party:

Join us tonight  @ 7PM  at Atlantic Bar & Grill for our annual Holiday Party! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. If you want to participate in the White Elephant Gift Exchange, please bring 2 gifts (one that is under $20 and a used item that you would like to get rid of). Check out our Facebook Event Page for more details.

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – Crossfit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps
Conditioning (Practice):

Teams of 2, one person working at a time: (30 min cap)
Scaled:
1 mile run, 2000m row, or 80 cal bike
then,
5 Rounds:

  • 20 Wall Balls (20/14)
  • 20 Burpees
  • ME Pull Ups or Ring Rows (each person)

RX:
1 mile run, 2000m row, or 80 cal bike
then,

  • 50 Wall Balls (20/14)
  • 20 Muscle Ups
  • 50 Wall Balls
  • 20 Power Cleans (185/135)
  • 50 Wall Balls

(30 min cap)
 
 

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