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-
10 rounds with a buddy
200M sandbag run-
Take turns

Strength-
Front Squats-
3,3,3,3,3,3 build up.. shoot for a 3 rep max

Wod
10 Rounds
10 Wall Balls
1 Rope Climb (sub out 7 ring rows)
10 Slam Balls