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Complete for following for time: 21, 18, 15, 12, 9, 6, 3 front squats – 135# (95#) push-ups – hands on the barbell 3, 6, 9, 12, 15, 18, 21 deadlifts – 135# (95#) push-ups – hands on the barbell   Happy New Year! We are open today 7AM – 6PM (last WOD starts at […]

Push press: 10,5,3,1   AMRAP in 15 minutes of: 30 ring rows 5 burpees 30 kettlebell swings – 24kg (16kg)… do not drop kbs! 5 burpees   main site **Holiday Weekend Hours** Thursday – New Year's Eve – 7AM-6PM Friday – New Year's Day – Closed Saturday – January 2nd – Closed for clean-up  

Back Squats: 10,5,3,1   "J.T." 21 – 15 – 9 handstand push-ups ring dips push-ups   main site **Holiday Weekend Hours** Thursday – New Year's Eve – 7AM-6PM Friday – New Year's Day – Closed Saturday – January 2nd – Closed for clean-up

5 rounds for time of: 20 pull-ups 20 hang snatch – 75# (45#) 20 double unders (sub for double unders is 20 calories on the rower or 20 box jumps)     main site **Holiday Weekend Hours** Thursday – New Year's Eve – 7AM – 6PM Friday – New Year's Day – Closed Saturday –

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