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

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

bike or row 8 minutes
then 3 rounds 1o push ups, 15 squats

Strength
Deadlifts
5,5,5,5,5,5 Lighter weight, get clean reps in

“Cindy on a bike ride”
20 Minute Amrap
50 Cal Bike buy in
then Amrap
5 pull ups
10 push ups
15 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

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

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

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

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)

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

Row 500
Then 50 Push ups
All the way down, hips and chest touch the floor, all the way up, arms locked out. too easy? partner up and have someone put a weight on your back. Too difficult? We will show you several variations to help work towards that perfect push up.

Strength-
Back squats
Build to a heavy single- you don’t have to max out. Newer members will do 5 sets of 5 with perfect form.
10, 10 (very light warm up) 7,5,3,3,1,1,1.

Wod-
3 Rounds
15 Hspu (sub regular push ups
20 Dumbell Squats 50/35
25 Burpees