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.

Endurance class will be at the suncoast trail. meet in the parking lot at the suncoast trail and highway 54… NW side of that intersection. THere is a parking lot for the trail there

Arrive no later than 7;45AM
Bill Sheehan Leftover Turkey Sandwich 5k… lets try this again.
Run 5k STARTS AT 8AM you snooze you lose

9:15 am endurance at the gym. Coach Amanda is running the 5k. she will be back to the gym to teach stretchiness at .. or around 9;15

10:00AM Chipper
100 Cals On the rower
100 Air Squats
50 Push ups
50 Ring rows (everyone does rings rows)
50 wall balls
25 Burpees
25 slam balls
25 bike cals.

Watch for details on the facebook page about the Turkey Sandwich 5k re-do run on Saturday morning.
Too much Turkey Warm Up.
Row 2000 or bike 10 minutes
20 Empty bar presses

Strength
Strict press-
5,5,5,5,5 Gradually build up to 5 rep max

Wod- Hero Wod
Rankel
20 Minute Amrap
6 Deadlifts 225/155
7 Burpee pull up (If you don’t have these, do 7 burpees + 7 Ring rows)
10 Kb Swings 70/55
Run 200m

John Rankel | Age 23 | Speedway, Indiana

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel