SATURDAY
We are having our holiday party on Saturday, December 19th at The Grill in Hauppauge. Don’t forget to sign up on the sheet at the white board. The address is 160 Adams Avenue. Open bar is $35 plus gratuity. You can also pay as you go if you don’t want to do open bar. I hope you can all make it! This is our 5th holiday party and we always have a great time.
This is a hero workout. Don’t be a cherry picker 
like many of you did on Friday, which, by the way was a great workout.
CrossFit HERO WOD:
| In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.Travis is survived by his son Elijah. |
“Griff”
800 meter run
400 meter run backwards
800 meter run
400 meter run backwards
WEIGHTLIFTING/OLY CLASS @ 10 am
Mike has a great program today starting with proper back squat technique.
1. back squat
2. split jerk session followed by
5 x 2 push press + 2 push jerk + 1 split jerk. Increase the weight as you go with each set.
3. core work k2e and T2b technique