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Red, White & Blue Crew

MONDAY, DECEMBER 4, 2018

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Thank you to all those who attended, brought food and drink, helped set up and clean up at The Walkers this past weekend.  It was great to spread some holiday cheer and share our gratitude for our community! Special thanks to Bob and Trish Walker for once again hosting us!

Congratulations to Terry Howard and his partner Sara who competing in the mixed RX division of the Reindeer Games in Cape Coral this past Saturday. They ended up mid pack (14/34) in  legit placing.

Finally congratulations to Isaiah Del Rio who finished 4th (4/8) in the Winter WODerland competition in Tampa yesterday.  

WOD
SKILL

Strict Pull-up & DU conditioning
10min EMOM
Odd: 40% of ME UB Strict Pull-ups
Even: 40x DU

Pull ups again today will be done as partner pull-ups and not banded when independent pull ups aren’t possible

METCON

Red, White & Blue Crew
10min AMRAP
1mi Run then:
ME SQ SN 135/95

[rest 3min]

7min AMRAP
800m Run then
ME SQ CL 135/95

[rest 3min]

4min AMRAP
400m Run then
ME Thruster 135/95

*Lifts do not have to be unbroken

 


RX+
SKILL/STRENGTH

Pausing Snatch 
1 Second Pause at Knee 
2×2 – 70%
2×2 – 74%
2×2 – 78%


Back Squat

On the Minute x 5:
5 Back Squats – 72%


METCON

Ring Muscle-Ups
AMRAP 1:00
Ring Muscle-Ups
*Benchmark Test. Does not need to be unbroken.


Conditioning
“EICKAJ”

30 Chest to Bar Pull-Ups
50 Thrusters (65/45)
70/50 Calorie Row

 


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 


NEWS & UPDATES

DUES!
Athletes, this is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month! Please don’t make us chase you or there will be a burpee penalty! 😉


BRING A FRIEND WOD

The next one is: SATURDAY, DECEMBER 30th.
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…we try not to make it seem like “Kill a Friend” WOD! 😉

SATURDAY, DECEMBER 9th
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JAIDA’S TEAM WOD

SATURDAY, DECEMBER 16th
OPEN GYM, YOGA & THE LILLAS’ TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – LEIGH AND MATT LILLA’S TEAM WOD

SATURDAY, DECEMBER 23rd
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PAUL’S TEAM WOD

SATURDAY, DECEMBER 30th
OPEN GYM, YOGA & COACH JENN’S BRING-A-FRIEND TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JENN’S BAF TEAM WOD

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