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
5 minutes bike
50 strict Pull ups. or 50 reps of a pull up progression, no kipping or butterfly

Strength-
sets of 4 push press
Dip and Drive!
4,4,4,4,4,4

Wod-
15 Minutes
10 Box Jumps
10 Dumbbell push presses 50/35
30 Double unders
Run 100M (run dont jog)