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This Saturday is our Holiday Party at The Grill Room in Hauppauge from 8 – 12.  Open bar is $35 per person or you can pay as you go.  If you haven’t signed up on the pad by the white board, please do it.  I have to give a head count.

Santiago has another great weightlifting/Oly class  programmed for this Saturday at 10 am.  Come wod at 9 and train with him after!!

STRENGTH:

power snatch + squat snatch (TnG)

5 x 1 

 Increase the weight with each set or stay with a weight you are comfortable with to work on form, range of motion and technique.

CrossFit WOD:

EMOTM  X 14

Odd min:

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

20 double unders

Even min: 10 box jumps 24″/20 RX+ 30″/24″