NIKKI

Lot’s happening at Stand Firm CrossFit!!!

Saturday we will have a special workout in honor of VETERANS DAY.  The workout will be the Hero WOD “CHAD“.  The workout will start at 8:00 am and conclude at 10.  We will ask that you chip in $5 when you come in the door.  This money will be donated to The Step-up Foundation and VETSOLUTIONS.ORG, an organization that seeks to help U.S. Veterans overcome PTSD and TBI issues.  Take a couple minutes to watch the video below to see how it all came about.

The SECRET SANTA sign-up is on the board in the front room of the gym.  Place your name on the board if you want to take part in this years SECRET SANTA.  Tami will do the draw next Thursday evening and we will notify who you get a gift for next Friday.  So, you need to get your name on the board no later than next Thursday by the end of business. If you can’t make it in to the gym between now and next Thursday you can text Tami @ 303.775.4481, to let her know you want to take part.

10 Annual STAND FIRM CROSSFIT Christmas Party
The date has been set for our 10th Annual Christmas Party. SATURDAY, DECEMBER 16TH.  Make plans now to be in attendence. More details to follow in the coming days.

WARM-UP:
2 rounds of 500m Row, 15 KB Swings, 15 step-ups
Dynamic Stretch

STRENGTH:
Deficit Deadlift
(10)2   8   6   4   (2)3
Build weight keeping in mind the requirments of for today’s Workout

WOD: Open 14.3

8 min. AMRAP

135/95 lb. deadlifts, 10 reps  55+ 95/65
15 box jumps, 24/20  20/20 

185/135 lb. deadlifts, 15 reps  135/95
15 box jumps, 24/20 20/20

225/155 lb. deadlifts, 20 reps  185/115
15 box jumps, 24/20 20/20

275/185 lb. deadlifts, 25 reps  225/135
15 box jumps, 24/20  20/20

315/205 lb. deadlifts, 30 reps  275/155
15 box jumps, 24/20  20/20

365/225 lb. deadlifts, 35 reps  315/185
15 box jumps, 24/20   20/20

ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups on a slant board 20 reps each leg.
Deadhang for 90 seconds.
Sign-up for SECRET SANTA