5 rounds for time:
200-meter run
15 sumo deadlift high pulls (75/55 lb.)

5 rounds for time:
400-meter run
15 handstand push-ups

Open Gym

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Rest Day

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Congratulations to our very own Coach Cara Hipskind for recently earning her Certified CrossFit Trainer (CCFT) credential (CF-L3)! Cara joins just a handful of trainers worldwide who have passed this rigorous exam.

We’re so proud of you, Cara!

Leah’s Birthday Workout
In teams of 3:
100-calorie row
100 dumbbell shoulder presses (35/25 lb.)
100 toes-to-bars
100 box jumps
100-calorie bike

Power clean and jerk ladder (135/95 lb.)
*Start at 1 and add 1 rep each minute until failure

8-minute AMRAP:
20 kettlebell swings
10 single-arm kettlebell overhead squats (right arm)
10 single-arm kettlebell overhead squats (left arm)

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SAVE THE DATE: Holiday Community Event
We’ll be hosting a White Elephant gift exchange to celebrate the holidays on Saturday, December 21 from 1-3 p.m. at the gym. Bring a gift to exchange ($15-25 value) and a snack to share. We’ll provide the drinks!

We’ll also have a gift exchange for kids. Please limit these gifts to a $10 value.

Rest Day

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Watch “The Strict Toes-to-Bar” from CrossFit.com

Cindy
20-minute AMRAP:
5 pull-ups
10 push-ups
15 squats

Deadlift
10-8-6-4-2

Open Gym

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Back squat
5-5-5-5-5-5-5