WOD: 11/15/18

ANNOUNCEMENT: The devastation from the fires in Butte County has been utterly awful.  Our own, Jeff Cole, has been in Paradise since last week doing his part to help protect the town.  The stories of loss are heartbreaking, and there are many such stories.  This is a picture of the CrossFit Gym in Paradise, CA. 

We have decided to help, and we want you to join us.  On the evening of Wednesday, November 21 (THE NIGHT BEFORE THANKSGIVING), we are hosting a FriendsGiving party at CFM.  The party will start as a potluck, and CFM will be hosting and donating lots of additional food.  Please join us at the party and bring a dish to share.  We will be asking for donations of money and supplies (but not mandatory).  We will be donating 100% of the proceeds. Sign up on the sheet at the gym so we know how much food, tables, and supplies to bring. (Note: as of the moment of this posting, we have not finalized specifically where the money will be donated, but we are working with the local fire department(s) to determine where resources are needed most – we will let you know.)  

Party Details…
RSVP: at CFM asap
Date/Time: 11/21/18 at 7:00 PM until closing
Dress: Nice (Harley said 30% off to any CFM member who buys something at H&H for the party)
Bring: a dish to share, drinks, and a check for donations (check is optional, recipient TBA)
Mood: Bring your smiles – we’ve got lots to be thankful for and great friends to share the good times

Build to a heavy set of the following complex:
1 Snatch Balance + 2 Overhead Squats

20 Min of :40 work/:20 rest
4 Rounds of
Min 1: Deadlift x 5 Reps – TNG
Min 2: Box Step Ups (can add load)
Min 3: Shoulder Touches (wall or box)
Min 4: Walking Lunges (can add load)
Min 5: Alternating Med Ball Push Ups
* Choose the amount of reps to make it challenging


Muscle Up Drills – ask a coach for help 🙂

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