Warm-up: Coaches Choice
Strength: Back Squat
5/60 5/70 (3/80)2 (3/85)2
On the 2 min.
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
WOD: Bull
With a partner for time:
2 rounds of UGOIGO
200 Double Unders
50 OHS 135/105
50 Pull ups
1600M row.
Icing: Spend a few minutes on a foam roller.
This year the Stand Firm CrossFit Christmas party will be on Saturday evening, December 16th. Doors open at 5:00 with the festivities starting at 5:30. Bring some food to share, and the beverage of your choice. This year we are going to have a Secret Santa gift exchange instead of the white elephant.
Here is how the Secret Santa will work:
1. If you want to participate, sign-up on the white board in the gym this week by the last class on Thursday, (11/30).
2. On Friday, (12/1), you will be notified as to who’s Secret Santa you are.
3. You cannot spend more that $20 on your Secret Santa gift. Less is even better. Be creative. Re-purpose.
4. Bring your Secret Santa gift to the gym and place it under the Christmas tree. Snooping will be encouraged.
5. We will open the Secret Santa gifts at the Christmas party.
6. You do not have to attend the Christmas party to take part in the Secret Santa gift exchange.
As part of the Christmas party we will have an UGLY SWEATER contest. Prizes will be awarded, so start thinking about it.