Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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EMOM 16:
Min 1: Max Ball Slam (Ball is caught in the Squat)
Min 2: Max Hollow Rocks
Min 3: Max 10m Shuttle
Min 4: Rest

4 Rounds
10 Devils Press 50/35, Fx: 35/20
15 Chest to Bar Pull Ups, Fx: Pull Ups
20 Box Jump Overs 24/20

Devils Press: https://www.youtube.com/watch?v=zOYXFFXAx24

Finisher:

5 Minutes:
Coaches Choice Shoulder Mobility

Last night of Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

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Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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Deadlift
3@85%
3@90%
2×2@93%
1×2@95%

“Flush”
25/20 Cal Ski Erg
50 Double Unders Fx:30 Double Unders
30/25 Cal Row
50 Double Unders, Fx:30 Double Unders
300 m Run
50 Double Unders, Fx:30 Double Unders

*Should be a restorative Aerobic Effort

Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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4 Rounds of:

AMRAP 5
400m Row
20m Dual Front Rack Dumbell Lunge 50/35 (Fx:35/25)
10 m Handsand Walk
20 Abmat situps

Rest 5:00
*Start at begining each amrap

Finisher: Quad and Lower back guided mobility

Monday, December 10th for ALL WODS: Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

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Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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Overview of week:
Monday: Naughty or Nice WOD
Tuesday: Handstand walk
Wedesday: 12 days of Christmas
Thursday: Deadlift
Friday: EMOM Max Slam Balls
Saturday: Front Squats
Sunday: E2MOM Push Press

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E3MOM 18 min:
High Hang Snatch + Hang Snatch + Power Snatch

Naughty (RX)
15-12-9
P Snatch (95/65)
30 DU
Thrusters (95/65)
30 DU

Nice (FX)
15-12-9
P Snatch (75/55)
30 DU (60 Singles)
Thrusters (75/55)
30 DU (60 Singles)