For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

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Remember, no CF KIDS or Open Gym today. We will be closed on New Year’s Day. Happy New Year to everyone and please celebrate safely.

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Deadlift

5-5-5-5-5

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Kelly deadlifts

4 rounds for time:

400m run
50 air squats

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New Year’s Reminder: Only the 9am class will meet on Saturday. We will be closed on New Years Day.

Takin’ it back to the old skool… an early CrossFit video. Notice the shoes. This was was long before INOV8s showed up.

5 rounds NOT for time of:

5 strict pull ups
10 ring dips
15 pushups

Attempt to perform all sets unbroken 15MIN time cap

THEN RUN 1 MILE

Post how well you did to comments.

New Year’s Eve: Only the 9am class. No CF Kids. No Open Gym.
New Year’s Day we will be closed. No Bingo at 10am.

Bring-A-Friend Day is January 14th for all your amigos that are dying to try CrossFit.

Muggs on holiday in Cooperstown, NY.

Back Squat

5-5-5-5-5

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Towns