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Hope you all had a great Christmas weekend.  Just want to say thanks to everyone who was a part of our Holiday Celebration, and say thanks to all of the visiting CrossFitters who helped energize the shed all weekend! What a lovely crew! main site WOD = 5k row…. a shed favorite! 

Are you proud of your CrossFit?  We are, and we are not ashamed of it!  In fact, we designed a new logo/car magnet so YOU can display your colors during your daily travels.  The magnets will be 5 inches in diameter, and will be going for $10 each!  Please email me if you are interested or sign up for

"Jingle Bell 12" Complete the following for time (115#, 75#) 12 push presses 12 knees to elbows 12 hang cleans 12 pull-ups 12 deadlifts 12 box jumps 12 sumo deadlift high pulls 12 pistols (6 each leg, alternating… pistol=single leg squat) 12 clean & jerks 12 burpees 12 thrusters 12 handstand push-ups    main site

From our family to yours…   Have a very Merry Christmas! main site 

Feliz Navidad-a Tabata double mash-ups (8 rounds) of: ring rows/push-ups rest exactly 4 minutes squats/back extensions   main site

For time: 10,9,8,7,6,5,4,3,2,1 thrusters – 115# (75#) burpees   (compliments of CFDV)   main site Morning training is wrapping up at 11:30am today  Normal evening hours today (4pm-9pm) Christmas Eve: 7AM – 12PM (last WOD starts at 11AM) Saturday: Normal Saturday hours (last WOD starts at 11AM) 100 day burpee/double under challenge starts on January

10 rounds for time of: 10 sumo deadlift high pulls 15 box jumps   compare times to 04/07/09   main site Prepare yourself… 100 day burpee/double under challenge is starting on January 4th! Welcome to some visiting CrossFitters, Chris (who brought along Melanie and Michael) and Adam!  Great to have you aboard during the Holidays! 

For time: 17 toes to bar 17 pull-ups 17 kettlebell swings – 24kg (16kg) 17 goblet squats – 24kg (16kg) 17 handstand push-ups 34 overhead squats – 95# (65#)  17 handstand push-ups  17 goblet squats 17 kettlebell swings 17 pull-ups 17 toes to bar   Janine Elizabeth Schmelzer was born December 21, 1975.  She was

Happy, Happy Birthday, Janine, and best wishes for many more!I hope you have a wonderful celebration with your family, friends and  of course all the ShedHeads!Cheers!Anna “Happy Birthday J9!  Thanks for all the coaching and encouragement during the 7:30am Saturday WODs.  Have a great day”    Ken Duse   Janine Hope you have a wonderful birthday

Christmas Carol (sung to the tune of Jingle Bells) (Courtesy of CrossFit Moncton) Lunging through the gymPulling a weighted sleighOver the hills we runGrunting all the wayMed balls on the wallMaking people whiteOh what fun it is to singA workout song tonight OH! Kettlebells, KettlebellsSwinging all the wayOh what fun it is to pukeIn a