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Secret Santa

5
Dec

Secret Santa

photo (3)

CFD is officially ready for the Holidays!

Friday 12/5/14
Rope climb practice
If you do not have a rope climb practice the foot hold. If you have rope climbs practice getting up in as few pulls as possible. If you have a rope climb practice a fast decent. If you have that practice fast back to back rope climbs. If you have that practice fast legless climbs. If you have that practice L-sit rope climbs. See where I’m going with this.
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6 rounds:
30 seconds max reps strict pullups
30 seconds rest
30 seconds max reps strict handstand pushups
30 seconds rest
*goal is 10+ reps for each 30 second interval
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In teams of 2:
AMRAP 12 min:
12 Deadlifts (155/105)
9 Hand power clean (155/105)
6 Push jerks (155/105)
*Partner A completes all 12-9-6 while B rests. Then partner B completes all 12-9-6 while A rests. Goal if for each partner to complete 5 full rounds

Dont forger to RSVP to the holiday party and also sign up for the secret santa drawing. We will be closing it next Thursday 

Read.Now.7 ways to make yourself more coachable

So its official now. Here are the changes to the 2015 CrossFit games season, AKA stupid super regionals 

Any ladies want to challenge her? 

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