- Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
- We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!
- Reminding everyone that Bring a Friend day is NEXT THURSDAY. This Thursday is still November!
Another great podcast here. Many of you probably don’t know Stan Effording because he’s not involved with crossfit but very very smart dude. This is a great podcast in how to deal with injury and what the best approach is, despite what a doctor tells you, they’re not always right (I know i’m probably gonna be shot down for saying that). Take a listen, probably swears a lot so be aware
A. Power clean: 5/5/4/4/3/3
For total reps:
5 min max calorie row
–Rest 4 min–
3 min max burpees to plate (45#)