Friday – 171124


  • Schedule Update
    • Friday, November 24th – 9 & 10am WOD ONLY
  • Christmas Party
    • Friday, December 8th form 6-9pm at the gym
    • Ugly Sweater Contest
    • Bring a dish to share
    • Beer provided, but bring more if you want!


*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 3 or more reps @ 90%

– rest as needed between sets


Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.


27-21-15-9-3 for time of:
Box Jump (24″/20″)
GHD Sit Ups
Note: Complete a Shuttle Run (5m, 10m, 15m out and back) at the end of each round

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