Monday
WOD
“12 Days of CrossFit”
Complete the following for time:
1 Deadlift (M: 115 lbs, W: 80 lbs)
2 Front Squats (M: 115 lbs, W: 80 lbs)
3 Push Press (M: 115 lbs, W: 80 lbs)
4 Hang power clean (M: 115 lbs, W: 80 lbs)
5 Hand-release push-ups
6 Pull-ups
7 Mountain climbers L/R=1
8 Kettlebell swings (M: 24 kgs, W: 16 kgs)
9 Sit-ups
10 Double unders
11 Wall Balls (M: 20 lbs, W: 14 lbs)
12 Power Snatches (M: 115 lbs, W: 80 lbs)
*Complete like the song: Do 1; then 2 and 1; then 3,2,1 etc. until 12 Power Snatches.
Time Cap: 25 minutes

CF LITE
Complete as many rounds as possible in 15 minutes of:
250 Meter row
10 Box jumps (M: 30″, W: 24″)
12 Chest-to-bar pull-ups

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Free Community Workout
This Saturday, December 20th, 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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NEW YEARS SPECIAL
First 2 Weeks FREE
New members pay for 1st month of membership and receive Group Fundamentals at no charge. Returning members pay for 1st month and receive 2 weeks free. All new athletes are required to take 2 weeks of Group Fundamentals. This New Years special can be utilized beginning January 5th. Pre-buy started December 1st.

Package price: $85 (Regular value $185)

*Other offers and discounts cannot be combined. 1st month will be charged upon sign up. All payments are final sales. Memberships can be cancelled at any time with a signed cancellation form. This special can be purchased from Dec. 1st – Jan. 15th, 2015. Sign up now and commit to a healthy and fit 2015!
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