December 13, 2016

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• Hang squat snatch, find a heavy double
• Accrue 75 seconds of L-sits in as few sets as possible

Conditioning

5 Minute test of:

• Bike for miles (compare to 11/18)

Rest 3 Minutes then 5 Min AMRAP of:

• 7 one-arm KB snatch, 53#/35# (Rx+ 70#/53#), alternate arms every round
• 14 Wall balls, 20#/14#