6:00am crew, Leon and Stevie!

6:00am crew, Leon and Stevie!

We will have adjusted class schedules during the holidays.  Please check out the Google calendar on our website for all the details!  Don’t forget the Christmas party is Saturday, 9:00am-11:00am, beginning with 12 Days of CrossFit wod, followed by cocktails and cider and CFPR raffles!! Laughing
Workout 12.20.13:
Skillwork! It’s near the end of December; how are you doing on your monthly goal(s)?  Most movements that we struggle with like double unders, kipping pullups, toes to bar and handstands are all a matter of practice.  We don’t like to practice what we suck at, but it’s the only way you’ll ever get it right.  So we devote 15 minutes, once a week to your “goat work” !
…or you can make up a missed strength wod!
WOD:
Kettlebell Killer!
 10-11-12-13-14-15-16-17-18-19-20
Sumo deadlift high pull  55/35
Goblet squat 55/35
Kb swing 55/35
One rep is all three movements.  First round is 10 reps, second is 11, and so on.  Continue until you have done 20 rounds.