Announcements

Pyramid to 8
Handstand Push-ups
Burpees

At Christmas play and make good cheer, for Christmas comes but once a year. -Thomas Tusser 

**Holiday hours for the week**

Run 5K for time.

Some encouragement from the folks at San Francisco CrossFit

A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. -Steve Prefontaine

**Holiday hours for the week**

5 Rounds
20 Push Presses, 75 lbs (35 lbs) 
20 Overhead Squats, 75 lbs (35 lbs)

Wondrous is the strength of cheerfulness, and its power of endurance. –Thomas Carlyle

Need a last minute gift idea? CrossFit Austin T-Shirts stylish and versatile (models not included).

21-15-9
Kettlebell Swing (1.5 Poods)
Tire Jumps

Patience and perseverance have a magical affect before which difficulties disappear and obstacles vanish. 
-John Quincy Adams

**Holiday hours for the week**

REST

In times of life crisis, whether wild fires or smoldering stress, the first thing I do is go back to basics… am I eating right, am I getting enough sleep, am I getting some physical and mental exercise everyday. -Edward Albert

Hope everyone enjoyed the week of squats… check out this video from CrossFit HQ.

**ANNOUNCEMENT- Holiday hours for the week:

Monday and Tuesday: Normal Schedule
Wednesday: Morning Hours Only
Thursday and Friday: Closed
Saturday: Normal Schedule 

Saturday Team Workout

20 Minutes Max Rounds:
7 Med Ball Cleans
14 Pull-ups
21 Sit-ups 

No man is an island, entire of itself; every man is a piece of the continent.  -John Donne

5 Rounds
200 M run
12 Pull-ups
15 Wall Balls

Don’t look back. Something might be gaining on you. –Satchel Paige

Max Rounds in 10 Minutes:

5 Overhead Lunges 
10 Front Squats  
15 Squats

*Choose your weight

A single twig breaks, but the bundle of twigs is strong. –Tecumseh

7 Rounds

3 Handstand Push-ups
6 Ring Rows
9 Flutter Kicks

Take the course opposite to custom and you will almost always do well. –Jean Jacques Rousseau 

“Tabata Something Else“

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. Score total reps for each exercise.

There is no coming to consciousness without pain. –Carl Jung

**Demo Video of today’s WOD
http://media.crossfit.com/cf-video/CrossFit_MillerTabataSE.mov courtesy of CrossFit HQ**