We had such a great time at the Ugly Sweater party on Friday night, even the Draper Fire Department couldn’t resist getting their picture taken with Santa!
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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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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

Core Work:
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold

Conditioning:
AMRAP 3:00
3 Calorie Row, 3 Burpees over the Erg
6 Calorie Row, 6 Burpees over the Erg
9 Calorie Row, 9 Burpees over the Erg

Rest 3:00

AMRAP 4:00
3 Calorie Row, 3 Burpees over the Erg
6 Calorie Row, 6 Burpees over the Erg
9 Calorie Row, 9 Burpees over the Erg

Rest 4:00

AMRAP 5:00
3 Calorie Row, 3 Burpees over the Erg
6 Calorie Row, 6 Burpees over the Erg
9 Calorie Row, 9 Burpees over the Erg

“Success is almost totally dependent upon drive and persistence. The extra energy required to make another effort or try another approach is the secret of winning.”

~Denis Waitley