4 Dec 17

** Annoucements **

1. We will soon have gift tags to purchase gifts for those less fortunate…please pick a tag off the Christmas Tree and participate 🙂 Gift bags are ok, no gift wrap please <3
2. Secret Santa!!! Names will be drawn soon, make sure you are in…so much fun!!!
3. Row Ho Ho Starts today…with some new changes!!!
4. Push/ Pull Challenge starts today!
5. Ugly Sweater Christmas Bash is Friday, 15 December, 630pm! All families welcome!!!

Metcon (No Measure)
We will be going into a new strength cycle next week, WENDLER 5-3-1! It will be very important to log your totals for today on the board and on the “SUGARWOD APP”!!! I love collecting all the data from our SugarWod app, so please enter in all your scores from today!. Good luck to all!
Metcon (No Measure)
Warm up:
5 Minutes of Dynamic Movements
–Stretch
–Run
–Jump
“CROSSFIT TOTAL” (Weight)
A. 1RM Back Squat (20 min cap)
B. 1RM Deadlift (15 Min cap)
C. 1RM Strict Press (15Min cap)

–Your Score is the Sum of each Lift–
–But also list each lift Individually Today–

 

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