WOD: (main site)

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Post rounds completed to comments.

Saturdays at 10am Come Try CrossFit FREE!!!! We are open to everyone -regardless of fitness level . No need to call or set up an appointment! Just drop in for some challenging “fun”!!! Reminder-WE NO LONGER HAVE AN 11AM on SATURDAYS.

January 5th 9:00am FREE Krav Maga is back.. Mark your calendar and come have a great  time while learning self-defense.

7 Responses to “Friday

  • I was dragging today (must be the holidays!) but managed to do 12 rounds without dying. Thanks Moses for pushing me through that last round of KB swings! Happy Friday everyone!

  • Well no warm up and a late night of beer are not a good combo. 6 rnds and 5 chest to bar. But hey im “purified ” great job nikki. Stacy. Kim and everyone else. Merry christmas and happy new year

  • 11 rounds plus 2 wall balls
    focused on unbroken reps….did ok till the end and broke the streak with the c2b pulls.I should have attacked it from the get go….

    I love crossfit! Happy Holidays, Merry Christmas, Happy Hanukkah,Happy Kwanzaa, and Merry Festivus!
    9 am was a fun one with some great folks! Mike did great coming in “cold”

  • 9 rds for this one. My lower back seized up on me a couple times which required a couple of breaks. Niki, Stacy, Kim and Maddie were awesome as always. Happy Christmas (for you Lucas) everybody!

  • Love it when the Wodfather joins us! 8rd+ pull ups

  • I managed 8 rds plus the ctb’s.
    Yikes this one was ugly. I’m with Jeff, my low back wanted to know what the heck I was doing and kept reminding me of those 36 185lb deadlifts the other day. That KB was having its way with me to say the least.

    Great job by all the early bird 5 am’ers!

    Happy Holidays to all!

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