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1.Vote for Year End Awards! There will be ballots and a ballot box at the front desk starting Monday to vote for year end awards announced at the Holiday party!
2. Reminder of the Lifts and gifts event on 12/15 and the donation tree in the lobby. RSVP to the Christmas party if you haven’t already
3. Kids class! 2 options: 12/21 from 8-12 and 1/1 from 1-4. Drop your kids off and get some holiday stuff done! Snack and a gift that they make is included. Sign up for 1 day or both. $65 per day. See Fem or Taylor with you questions.

Crossfit Pushin Weight – CrossFit


2 Rounds:

10x Arch to Hollow Swings

5x Muscle Cleans

5x Front Squats

5x Power Cleans

3x Inch Worms

5x Strict Press

5x Push Press

5x Push Jerk


Clean and Jerk

Every 2:30 for 15:00

-Perform 2x Touch & Go Power Clean + Push Jerk

-Working Sets


Metcon (Time)

30x Toes to Bar

25x Front Squats (185/125)

20x Toes to Bar

15x Shoulder to Overhead (185/125)

10x Toes to Bar

5x Clusters (185/125)
20:00 Time Cap

Scaling Options:

TTB = Leg/Knee Raises

Barbell = Load (155/105) (135/95) (95/65)