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Today's Schedule: WOD-7am-9am (cut-off 8:15am) Flexibility Training-9am-10am WOD-10:15am-12pm (cut-off 11:15am)     For time: 30 snatch grip deadlifts – 135# (95#) 100 kettlebell swings – 24kg (16kg) 30 sumo deadlifts – 135# (95#) 100 wall balls       Happy Birthday Marc!   wall ball cap = 50   crossfit.com

Athlete's Choice 3 rounds for time of: 400 meter run 10 hang power snatch – 75# (45#) 20 overhead squats – 75# (45#)       shedkicker: For time: with a 95# (65#) barbell, perform 100 overhead squats… every time you drop the bar (fron the overhead position or onto the deck), pick up a sandbag and run

Holiday Wall Ball Challenge – 11/25 to 12/25 The objective is for you to accumulate as many wall ball shots (rx’d) between Thanksgiving and Christmas. The winner gets January training as a Christmas gift! Here is what you need to do, and what you need to know: 1) Every day the shed is open between Thanksgiving

From our family to yours… HAPPY THANKSGIVING! hope to post some pics from the Sparta Turkey Trot today!!     Have an awesome day everyone! AND REMEMBER…. THE HOLIDAY WALL BALL CHALLENGE STARTS TOMORROW! CLICK HERE FOR DETAILS!   crossfit.com

Athlete's Choice 5 rounds for time of: 5 handstand push-ups 10 deadlifts – 135# (95#) 10 pull-ups 20 double unders (or 100 singles)   shedkicker: 7 rounds for time of: 5 handstand push-ups 10 deads – 185# (135#) 10 ctb pull-ups 20 double unders   crossfit.com

For time: buy-in: 1000 meter row 3 rounds of: 20 wall balls, 20 box jumps – 24" (20") cash-out: 50 hand-release push-ups       crossfit.com  

***Attention PM ShedHeads: Parking lot will be closed today.  Please park in Stroud Excavating's lot or on the side street***   10 rounds or 20:00, whichever comes first of: 5 kettlebell swings – 32kg (24kg) 10 sdhp – 95# (65#) 15 ring dips     crossfit.com  

2010 Holiday Season Training Schedule  New Year's Eve: 5:30AM – 12PM (cut off time for last WOD 11:15AM) New Year's Day: CLOSED

For time: 400 meter run 50 box jumps – 24" (20") 50 ghd sit-ups 50 burpees 400 meter run ((rx'd burpees: if you are under 6', you must do your burpees under the short pull-ups bars and touch the bar at the top of every burpee.  If you are 6' or over, you must do

Strength: posted in the shed 5 rounds for time of: 10 clean to overhead - 115# (75#) 10 pull-ups 10 deadlifts – 115# (75#)     crossfit.com