Last week to take advantage of these Holiday Deals.
Awesome Deal On personal training. Limit one hour per person. Click here to purchase online
Awesome offer from Bernie on Nutritional Guidance. Click here! 
and last but not least, give the gift of fitness to friend $69 foundations classes! 4 one on one sessions made for a beginner to learn crossfit.

Basic skills week! and Dumbbell week!
Squats, push ups, pull ups and pull up progressions all week in the warm ups

Warm up
mile run or 1600 cal row

Strength- Front squat Friday
sets of 10
10,10,10,10.
This is going to be at about 65 to 70 percent

Wod-
14 Minutes
14 Dumbbell snatches 50/35 (7 each arm) ALTERNATING
10 Slam balls
15 Wall Balls