WOD for Friday December 14th:



1 Hang Snatch/Overhead Squat every 90 seconds for 15 minutes

ascend in weight each round, once you miss you cannot increase weight

score is based on final weight used


5 rounds

:30 on :30 off



Sit ups

KB Snatch

KB Overhead Lunges

OPEN GYM Saturday will be staffed so you can makeup the CrossFit Total if you missed it on Thursday.  The numbers our the basis of our strength program for January so get in here and get it done.


Thought for the Day:

“There is no passion to be found playing small – in settling for a life that is less than the one you are capable of living.” – Nelson Mandela

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