12/24/15: 12 Days of Christmas!

THIS WEEK'S HOLIDAY SCHEDULE:

Thursday:  5, 6, 7, 8, 9am and 12, 1, 2pm

Friday:  CLOSED

Saturday:  9am

Sunday:  CLOSED

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2016 CFR Open

Starting the week of January 4th, the CFR open will run for 4 weeks. Each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. The workouts will be used as the class WOD, so you will be doing them either way.  Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard.  Sign up on the whiteboard!

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WOD:

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1:  60 M Farmer's Carry (53/35 in each hand)

2:  HSPU

3:  Pull Ups

4:  Burpees

5:  Ring Dips

6:  TTB

7:  Wallballs (20/14#)

8:  Shoulder to OH (135/95#)

9:  KB Swings (53/35)

10:  DU's

11:  Front Squats (135/95#)

12:  1200 Meter Row

How This Works:

Round 1:  Farmer's Carry

Round 2:  1 Farmer's Carry + 2 HSPU

Round 3:  1 Farmer's Carry + 2 HSPU + 3 Pull Ups

Round 4:  1 Farmer's Carry + 2 HSPU + 3 Pull Ups+ 4 Burpees

Round 5:  1 Farmer's Carry + 2 HSPU + 3 Pull Ups + 4 Burpees + 5 Ring Dips...

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