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December!

Next week we will be starting a trial of Beyond The Whiteboard. This is an app you can use to see the WOD, input your scores and 1 RMs, and track your workout and strength progress. Many of you may have used this in the past, or something similar and I hope this can be an additional benefit to your membership with us. We will encourage everyone to sign up for it and will provide assistance next week on how to get started! Please let me or a coach know if you have any questions!

Sunday at 10 am is our Free Yoga class for all members. Bring a friend for only $12! This is for all skill levels, and is an important aspect to your training.

Friday's Training:

A. Front Squat

2 Rds of E2MOM:

Set 1) 5 Reps @ 74%

Set 2) 3 Reps @ 78%

Set 3) 1 Rep @ 82%

B. "CrossFit Disco"

For Time:

10! (10-9-8-7-6-5-4-3-2-1)

Cleans @ 75% of BW

Pull-ups

Goal: fast managable sets of cleans & pull ups, increase pace with each rd