Wednesday December 6th

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

800m sandbag run with a buddy
then “Bring Sally Up” perfect squats.. too easy? put a light bar on your back

10 minute emom
1 squat clean
1 power clean
1 hang power clean
1 Jerk

3 Rounds for time
10 Chest to bar pull ups
20 Dumbbell thrusters 50/35
400 M Run