WOD 12/16

Muscle-up Skill Work

then…

3 Rounds
400 M Run
1 Power Clean & Jerk+15 Back Squats (50% of your 1 Rep Max see November 18)
21 Swings (24K, 16K)
*Post Back Squat loads to comments

However beautiful the strategy, you should occasionally look at the results -Winston Churchill

10 Reasons to give up grains

Announcement:
– The 2010 CrossFit Games Sectional and Regional Competition have been announced.  If you are interested in participating please send me EMAIL and let me know.
– We have slightly changed our AM schedule, we will now have 3 classes 6:30 to 7:30, 7:30 to 8:30, and 8:30 to 9:30.
Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours