Monday 12/2

Bench Press 5-5-5-5-5

We were lucky enough to host another CrossFit Level 1 Seminar this weekend and we want to thank you guys for your understanding regarding the gym being closed over the weekend. The please make sure to follow the blog for updates about upcoming schedule changes as we approach Christmas and New Year’s.

L1 Group Pic Nov30 Dec1

It’s hard to believe there is only one month left in the year! So many changes have taken place around the gym and we are looking forward to what next year will bring. Before we say goodbye to 2013 we still have the 4th Annual Ugly Sweater Party and Potluck! As in previous years there will be some awesome prizes awarded to the winners so head out to the thrift store (or your mother’s closet, just don’t tell her why) or bust out the glue gun and get your “ugly” on! Past years prizes have included a Thigh Master, Jillian Micheals 3# dumbbells and a sauna suit, so I probably don’t have to tell you that competition will be fierce! Winners will be determined by a vote of those attending the party and you MUST be present to receive your prize.

Things will get started at 6pm and go until about 9. Please bring something to share– and no, it doesn’t have to be “Paleo” or “clean,” but if it does contain an ingredient that people may be avoiding, like gluten or dairy, please make a note of it, or leave out the packaging.

Supplemental

7 Min EMOM
20 Sec Max Rep Bench Press @ 135/95
30 Double Under

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