DON’T FORGET! Lots of awesome stuff this week.
Field Day Jorondpalooza!  Click here for details
4th Annual Holiday Anniversary Bash Click here for details
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.

Warm Up-
4 rounds
5 pull ups
10 push ups
15 squats

Strength-
Bench Press
4,4,4,4,4

Wod
Cardio Day— When you are not on a rower or bike or running.. please stay on one mat, we dont want people getting whipped by ropes.. stay in your safe zone.
20 Minute amrap
500 Meter row OR 14 Cal bike OR 400M Run (switch it up)
10 Buprees
20 pistols (or 40 air squats)
20 sit ups
25 Double unders