I have talked to some of you about our Christmas Party. I have chosen Sunday, December 17th at 4pm to 8pm or, whenever you choose to leave, as the time for the party this year. Several people had conflicts on Saturday, so this seemed as good an option as possible. Please come, bring your families and some “snacky” food to share. We are not planning specific foods to bring. One year we had several people bring wings. That was excellent! One other potluck I attended, everyone brought brownies, also delightful! I will have plates, bowls, silverware, and drinks for everyone. And of course there will be “games”.

MONDAY 12-4-23
Strength WOD: Bench Press (3x5)
then:
For time:
50' Bear Crawl
21 Bar Muscle-ups
50' Bear Crawl
15 Bar Muscle-ups
50' Bear Crawl
9 Bar Muscle-ups
50' Bear Crawl

TUESDAY 12-5-23
Split Jerks for weight:
3-3-3-3-3-3-3-1-1-1

WEDNESDAY 12-6-23
E2MOM for 10 Rounds:
Complete:
150 meter Row
7 Med Ball Cleans (20,14)

THURSDAY 12-7-23
Strength WOD: Power Clean (5x3)
then:
AMRAP in 7:00
1 Rope Climb (3 Rope Pulls)
3 Bar Facing Burpees
5 Sumo Deadlift High Pulls (75,55)

FRIDAY 12-8-23
5 Rounds for time:
400 meter Run
10 Thrusters (95,65)

SATURDAY 12-9-23
Open Gym at 8am and 9am
Posted in Workout of the Day

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