Saturday, December 2, 2017

Friday, December 1, 2017
November 30, 2017
Monday, December 4, 2017
December 3, 2017

Saturday, December 2, 2017

Announcements!

Thinking you might need a challenge to start off the New Year?
Athlete registration for the Lurong “Resolution” Challenge opens on Monday!
There are prizes for early registrations! Click here for more info ←
Challenge dates are January 15 – February 18 ~ (5 weeks)

Our Toys for Tots collection continues! 

Here is another awesome opportunity for us to shine!
→Box #2 is here! The deadline for donations is Saturday, December 16th!

Christmas Party at Ron and Sue’s ~ December 16th
Bring a dish to share if you can – this is optional… bringing yourself and sharing the holidays with your CrossFit Family is most important!
White Elephant Gift Exchange – under $20

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Warm-up:
Run 200 meters
30 dynamic calf stretches
20 meters of lunge/squat complex
:30 bar hang
10 PVC pipe pass throughs

10 dynamic supine scorpion
10 dynamic prone scorpion

Skill:
The Turkish Get-up

WOD:

“Partner TGUs”
3 Rounds for time of Max Turkish Get-ups!
At 3-2-1-GO!
Partner 1 runs 400 meters
Partner 2 does Turkish Get-ups until P1’s return…
Then
Partner 2 runs 400 meters
Partner 1 does Turkish Get-ups until P2’s return
That is one round!

Rx weights: 35/50# Kettlebell or Dumbbell
Score total TGU’s!
Note each partner’s load
Give some love to your partner in SugarWOD!

Post-WOD:
400 meter walk with pinch grip carry
“Y” stretch
Foam Roll

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