Mon 11.16.15

Skill: Front Squat % Work (10, 8, 4, 4, 3)  %55, 75, 85, 85, 90% Week 4

WOD: For Time

  • 15-12-9
  • Toes to Bar (Mod: Hanging Knee Tucks AND V ups)
  • Thruster (135/95)
  • HSPU
  • 15 Min Cap

Then 3RNFT

  • 10 KB SDHP + 10 Goblet Squats (without dropping KB)

Shoutouts: none

Box News:

  • New Fitness Program (starting Dec 1)
  • December Class Reimbursement Program
  • Sky’s Cafe Info
  • During the month of December, for every class you attend you will earn $5 in class credit for a friend. Example: If you come to 20 classes then you just earned a friend $100 in credit.
    *You must come a minimum of 8 times to benefit from this offer. (so there will be no credit for under $40)
    *The friend must be someone who currently is not a part of a current program. This credit can be applied towards any of our programs (kids, ladies night, CrossFit, fitness)
    This can be a great Holiday gift or New Year’s Resolution Gift.
    ***The only thing you have to do is let me know you have someone in mind who you would like to earn credit for and I will let you know how much credit you have earned at the end of December.***

Schedule News:

  • All of December: No 3pm Classes
  • December 8: No 6:10pm or 7:15pm due to event at the box
  • December 12 – THERE IS BOOTCAMP (updated)
  • December 24,25,31,1 – limited schedule due to holidays
  • November 21 – Box Closed due to event (see below)
  • November 28 – Pete’s Shenanigans
  • December 5,12,19,26 – BenchMark Saturdays


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