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

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

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-
kill calories
Run a mile or Row 2000 or bike for 9 minutes
Then get your bar and do 20 empty bar snatches from the knee

Strenght
10 Minute Emom-
3 hang Power Snatches or 2 Full hang snatches. From the knee! (Coaches make sure everyone has the at the knee position right before we start)

Wod ***** Pick weights that you can move very fast (go light) This is 3 max effort wods back to back to back. all sprints…. you should not stop moving!
4 Minutes-
5 hang snatches 115/75
7 Push ups
10 Air squats

Rest 2 minutes
Repeat

Rest 2 minutes
Repeat

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.

All righty then!

Warm up… lets burn some calls from all that bad food we ate and will be eating
Interval rowing or biking with a parnter
10 Minutes- Switch every minute

Strength-
Back squats-
Sets of 3
at least 6 sets to build up to a very heavy 3.
3,3,3,3,3,3 Keep going if you are done fast.. or hop on a bike or rower

Wod-
16 Minutes
1000M row buy in (800 meter run or 50 cal bike)
–Then-
Amrap
5 Thrusters 155/105 (want higher reps and lower weight do 75/55 for 10 reps)
10 Toes to Bar (sub 15 sit ups)
Run 200M

Wod 1-
12 Minutes-split the work how you want
12 Thrusters 95/65
9 Hang cleans
6 Shoulder to overhead.

Run 200 as a team

Wod 2- 9 minutes
row 1000 as a team
Remaining time do Clean and Jerks— 135/95

Wod 3- 9 minutes
Bike 10 Cals
15 Burpees

If there are more than 6 teams, we will split the groups between wod 2,3 .. it doesnt matter what order you do wods 2 and 3 in, but everyone should do wod 1 first.