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I wrote a lot on this post….


I wrote a lot on this post….


Get your sweaters out!

Friday 12/13/13
Establish a 1RM snatch
*yes you squat
In teams of 2:
For time:
10 Rope climbs
20 Double KB front rack step up (53/35) (20″)
30 Double KB hang squat clean to thruster (53/35)
40 KB snatch each (53/35)
50 Toes to bar
400m Double KB farmers carry (53/35)
*20 min time limit

Next Friday the 20th is annual ugly sweater day. Find the ugliest holiday sweater you have and sport it at the gym! Also remember that the holiday party is next Saturday the 21st at 6pm. Remember that its a potluck so bring something yummy to share. Most things will be paleo but it doesn’t have to be. Secret santa participants should have gotten and email with your secret Santa! Remember to keep your gift around $20ish. Get ready to party, its going to be a blast!!!!!

Busy weekend coming up. We have lots of people competing this weekend if you are itching to get your CFD pom poms out. We have 2 teams at CrossFit Adventures reindeer games. Danielle and Howard will be  competing with Chad and Candace from CF CSA. Also last min cf kids team of Arnold Paul Ashley and Courtney will be jumping in on the action. As usual Sarahs Paleo pantry will have a booth making some yummy paleo burgers for lunch. Brooke will be competing in her first RX individual competition at the holiday throwdown at CF Merced, Naomi and yours truly will be doing the team portion with Brittney and CT(the guy that almost killed/saved Joes life) from Redding. GO TEAM CFD!

Misconceptions about ‘the catipult’ vs. ‘triple extension’

How it would look if all humans were bodybuilders

You can only be cool unless you snatch nanos…and no knee sleeves

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