MONDAY

Our new software is up and running. Please don’t forget to sign in every time you come for class.  Feel free to sign out any items from the store that can be added to your monthly account.  Our new apparel will be in mid December!!  I had a new logo designed and ordered enough inventory to last a while.  I’m in the process of getting wrist wraps designed as well.  If you haven’t signed up for our holiday party, please do so.  The sign up sheet is by the I Pad.  Our party is Saturday, December 21st at The Grill Room from 8-12.  Price is $30 per person for open bar and appetizers.

STRENGTH:

Widow Makers

20  back squats unbroken.  Add 5 to 10 pounds to the bar from last week

*** Feel free to do your widow makers on another day during strength if you miss Monday widow makers

CrossFit WOD:

“The Avenger” (last posted 9/26/13)

amrap 12 min:

3 power snatch 115#/75# RX+ 135#/95#

5 T2B

7 Box jumps 24″/20″ RX + 30″/24″

LEVEL 1:

Amrap 12 min:

3 power snatch 65#/35#

10 ab mat situps

7 box jumps 14″/11″