Friday
WOD
Complete the following for time:
20 Calorie row
30 GHD sit-ups
40 Ground-to-overhead with plate (M: 45 lbs, W: 35 lb plates)
50 Push-ups
100 Foot overhead walking lunge (M: 45 lbs, W: 35lb plates)
150 Foot sprint

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Free Community Workout
TOMORROW, December 6th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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Party Lights!
While you are out shopping this week, if you see a pack of WHITE bulb Christmas lights and would like to donate them to the gym for our Christmas party, please pick ‘em up for us! Please drop them off before December 12th. All your generosity is greatly appreciated!

Thank You!
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