Level 1
Power Clean 1,1,1,1
+
1000m Row
30 KB Swings  53#/35#
30 Box Jumps  20″
30 Push Ups
800m Run
Post load and time.

 

 

 

Level 2
100 Sit Ups
25 Deadlifts  225#/153#
25 Clapping Push Ups
100 Double Unders
25 Front Squats  165#/113#
25 CTB Pull Ups
100 Sit Ups
25 Thrusters  135#/93#
25 Ring Dips
Post time.

 

 

 

 

CrossFit Old School
50 Double Unders
5 Burpees
40 Double Unders
10 Burpees
30 Double Unders
15 Burpees
20 Double Unders
20 Burpees
10 Double Unders
25 Burpees
Post time.

 

 

 

ANNOUNCEMENTS:
-We will be starting a trial run of the CrossFit Kids Program beginning Thursday December 12 at 5 p.m.  We will have 8 slots open for children between the ages of 5 -12 years old.  We will have a sign up sheet at the front desk for those parents who are interested in enrolling their children.  This month’s Kid’s classes will be FREE, just to see if we will have enough interest.  Slots will be issued first come first serve.
-We are planning our Christmas Party/ Family Movie Night/ Trunk Show for Friday December 13 at 4 p.m.  We will have a few food vendors and Life as Rx trunk show, with a showing of the CrossFit movie “Every Second Counts.”  make plans to be there for all the fun.