12/4/14 – Holiday Party December 12th!

RANT

Time to break out those tacky Christmas sweaters!  Our holiday party is on Friday, December 12th at 8pm at Draught.  More details to come, but clear your calendars – you won’t want to miss this!

Also, our lost and found box in the locker room is overflowing so claim your stuff!  Since it’s Christmas we will donate the unclaimed stuff instead of throwing it away, but you have til the end of the week!

CrossFit Performance/Fundamentals

A. Review Push Jerk

B. Press x3 + Push Press x3 – Push Jerk x3

Find a heavy single in 10 minutes

METCON

10 min AMRAP

1500m Row

50 Wall Ball (20/14)

100 DU

Fundamental Strength

A. Deadlift@21×1, 4×6, rest 2:00

B. Front Squat@23×2, 3×5, rest 2:00

C1. Ring Rows@22×2, rest :45

C2. Single Leg Step Ups, 3×10 (each leg), rest :45