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-
Tell jokes

Strength-
Deadlift city-
Work with a partner to push each other
Heavy sets of 3
3,3,3,3,3,3

Wod-
6 rounds for time
5 Deadlifts 275/195
5 bar muscle ups (sub 8 chest to bar pull ups, or 10 pulls ups, or 12 ring rows
7 strict handstand push ups (sub 10 Dumbbell presses or 10 kipping HSPU)
Run 200

Higher Rep Lower weight version *there is a mile and half of running in this, use YOUR light weight if you’re doing this version something you can do 10 times unbroken
6 Rounds for time
10 Deadlifts
15 ringrows
10 push ups
Run 400

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