WOD for Thursday December 4th:

Full Potential Holiday Party

aka Crash the Pessolano’s Party

Friday December 5th 7pm

Join us for dancing, drinking and desserts upstairs at The Port Tavern
For anyone who is interested in participating in the paleo recipe swap, bring a recipe and drop it in the box by dessert table.

 

WORKOUT OF THE DAY
STRENGTH:
6 sets
3 Push Jerks or Push Press
10 sets
1 Split Jerks
WOD:
Fitness
Performance
A. 2 Minute Max Sit Up

B. 2 Minute Max Push Up

C. 3 rounds
10 Med Ball Cleans 20/14
10 Burpees
10 Russian Twists
1 Minute FLR
A. 2 Minute Max Sit Up

B. 2 Minute Max Push Up

C. 3 rounds
10 Squat Cleans 95/65
10 Burpee Over Bar
10 Russian Twists
1 Minute FLR

 

Thought for the Day:

“Discipline is the bridge between goals and accomplishment.” -Jim Rohn

Toys for Tots

If you will be participating please register at the link below.  Put your name on the whiteboard so we can keep you in the loop about carpooling and other event stuff!

STD_CROSSFIT_BONAFIDE

 

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