Thursday December 7th

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

bike or row 8 minutes
then 3 rounds 1o push ups, 15 squats

5,5,5,5,5,5 Lighter weight, get clean reps in

“Cindy on a bike ride”
20 Minute Amrap
50 Cal Bike buy in
then Amrap
5 pull ups
10 push ups
15 squats