We want to wish all of you a Very Merry Christmas!
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Happy Birthday Mauree!
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Reminder: We are running a Holiday schedule today, there will be an 8:00am and 10:00am WOD. We will be closed Saturday and Sunday.
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WOD
“The Twelve Days of CrossFit”
1 Christmas Power Snatch (95#/65#)
2 Ring Dips
3 Burpees 🙂
4 Pull-Ups
5 Toes to Bar
6 Push-Ups
7 Air Squats
8 Jumping Lunges (each jump = 1 rep)
9 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
11 Kettlebell Swings (53#/35#)
12 Thrusters (95#/65#)
This workout is done just like the song-Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch -etc. Until all 12 rounds are complete.
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‘TWAS THE NIGHT BEFORE CHRISTMAS ….
‘Twas the night before Christmas, when all through the Box
Not a creature was stirring, not even Buddy;
The plates were all stacked by the barbells with care,
In hopes that CrossFitters soon would be there;
The Athletes were nestled all snug in their beds,
While visions of vegetables danced in their heads;
And Mauree in her Lulu Lemon leggings, and I in my beanie,
Had just downloaded workout songs, mostly bad rap,
When out in the lot there arose such a clatter,
I sprang from the front desk to see what was the matter.
Away to the bay door I flew like a flash,
I opened the lock and pulled it up fast.
The moon on the breast of the new-fallen snow
Gave the lustre of mid-day to objects below,
When, what to my wondering eyes should appear,
But a Big Bob push-sled stacked with plates to your ears,
With a rugged old power lifter, lively and quick,
I knew in a moment it must be St. Nick. (or maybe just Nick Hoggan)
Stronger than Ron Coleman and twice as great,
He whistled, and shouted, and called out “Light Weight!”;
From the top of the driveway! to the end of the street!
He pushed that sled around with lightning quick feet!”
As dry leaves that before the wild hurricane fly,
When they meet with an obstacle, mount to the sky,
So out to the Interstate throwing sparks out the back,
With the sled stacked so heavy the roadway had cracked.
As I drew in my head, and was turning around,
I saw piles of new equipment spread over the ground.
And I heard him exclaim, ere he drove out of sight,
“Merry CrossFit to All and to All a
Good Night!”
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5FRx
CONNECT
Connecting with people in a meaningful way has been shown to have a positive impact on our quality of life as well as life expectancy.
Another connection that can increase our quality of life and life expectancy is our connection with nature.
This week, let’s try to spend 30 minutes a day outside connecting with nature. This could be a walk outside with no electronics, playing in the backyard with your kids, exercising outside or a recreational sport!
