Warm up-
4 rounds
20 high knees walks
10 over head squats with a 2 second pause at the bottom

Strength
10 Minute Emom
2 Power position Power clean (start in the power position which we will go over, clean the bar, no squat)
1 power position squat clean

Wod-
10 minutes Amrap
5 Squat clean and jerk 155/105
40 Double unders

Not posting the wod today.

Show up, Santa was here over the weekend…

There will be a mini-contest posted on the board for a chance to win $25 in merch!

Thank you everyone for being part of and building this awesome community!

Wod starts at 10:15 sharp. be warmed up and have your equipment ready. We will figure out how not to have 600 bars out for this wod.. not every team needs their own bar.
Teams of 2
2 minutes per station

Wall Balls
BIke for cals
sit ups
Clusters 135/95
kettle bell swings

Rest 3 minutes

Repeat 2 more times-

8am- Endurance
Partner up
10 rounds each
1 minute of rowing each, alternate with your partner
we will set the rowers so you have 30 second transition time. thats one minute and 30 seconds of break every round. Push yourself

Workout 2
10 Minutes Biking with a partner for max cals
Switch whenever you want.. but when you switch you both have to do 3 burpeees

9am- Mobility with Tanya

10am
Chipper time-
Teams of 2
30 Minute Amrap
100 Dumbbell front squat 50/35
80 Dumbbell Push Presses
60 Dumbbell snatches
40 Dumbbell thrusters
20 Man Makers

If you finish the list once…. start back over at front squats.

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
mile run or 1600 cal row

Strength- Front squat Friday
sets of 10
10,10,10,10.
This is going to be at about 65 to 70 percent

Wod-
14 Minutes
14 Dumbbell snatches 50/35 (7 each arm) ALTERNATING
10 Slam balls
15 Wall Balls