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

Post loads to comments.

Towns

One WOD today at 10am…

For total reps:

5 minutes of double unders (total reps is highest total of consecutive double unders)
4 minutes of rowing for calories
3 minutes of box jumps for reps
2 minutes of burpees for reps
1 minute of ground to overhead (#95/65) for reps

No rest between movements.

Post total reps for WOD to comments.

Merry Christmas everyone! We will be closed today. One class tomorrow at 10am. Normal schedule resumes on Tuesday the 27th.

Someone needs to get Santa a CrossFit punch card for Christmas…

“Helton”

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Post time to comments.

Remember: No class on Christmas Day and one 10am on Monday, the 26th. Merry Christmas and Happy Chanukah (Night 5)!

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.