Monday, 12.01.14

Partner push-up challenge begins MONDAY! Grab a partner and between the two of you, do 2015 pushups! That’s averages to about 33 per day for each partner…pushups in the WOD’s and warmups count 🙂 If you are participating, sign up on the “Bacon Board”.

CrossFit Unstoppable Christmas Party!
Saturday, December 20th 6:30-?? We will be doing a “Dirty Santa Alcohol” gift exchange…bring an alcoholic beverage, like a bottle of wine or whiskey, beer or other type of liquor. We will draw numbers and have our pickings and maybe takings of the lot!

I know many of you may be busy, but even if you could stop by for a little Christmas cheer, it would mean a lot to “Belinda” 😉 Also bring a snack to share! Hope to see lots of you there!!

Wednesday, Dec. 4th at 4:30 we will be adding a Barbell class. This will become a mainstay as long as attendance is good.

Reminder of our CFXpress classes on Tuesdays @ 6:30am and Fridays @ noon! Try one out to see if it works with your schedule better!

Back Squat 5×2 @ 80%, take 2 min rest between sets

Complete the following for time:
150 Wall-balls (20 / 14)
Scales: 125, 100, 75 wallballs
*12 minute cap*
CrossFit Games Open Workout 12.4 w/ Partner(or Self)
AMRAP in 12 minutes of:
150 Wall-Balls (20 / 14)
90 Double-unders (sub is tuck jumps)
30 Muscle-ups (sub is pullup + ring/box dip)

Bonus Work: 3×30 second plank holds, 3×15 second handstand holds, 3×15 straight leg situps



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