Laura and Heather going at it on the Assault Bikes! Bob is doing a great job of watching.
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CrossFit Draper and the Utah Food Bank have teamed up to make cleaning out your pantry easy, and for a great cause! Just bring your unwanted cans of food to CFD and put it in the big black bucket and we will do the rest. Let’s do our part to help feed hungry families this Holiday season!
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Reminder, the 9th annual CFD Ugly Sweater Christmas Party is this Friday! Here is what you need to know: The party starts at 6:30pm, make sure to wear your ugliest sweater, bring your favorite food dish to share, if you want to participate in the gift exchange game bring a $10-$15 CrossFit gift. We can’t wait to celebrate with all of you!
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Attention: We will be cleaning out the lost and found box and getting rid of anything not claimed by December 15th! Please check to see if you have left anything.
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December Shirt Sale! All CFD shirts are 50% off until December 15th! Come get yours while we still have the size you want!

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WOD

Option 1:
“Hindsight” Advanced
AMRAP 20:
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

“Hindsight” Intermediate
AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)

“Hindsight” Beginner
AMRAP 20:
7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on it. You don’t let it have any of your energy, or any of your time, or any of your space.”

~Johnny Cash