6AMers! – Bad News / Good News – We do not have power still, but Leonardo, the owner of CrossFit Veracity in Springfield, has invited us for a workout.  Tuesday, 5:45am @ 615 Morris Avenue in Springfield.  Make sure you show up on time since it is a little earlier than we usually start.  The workout will be announced in the morning.

Tonight’s night classes are all on as per the usual schedule.  It may be a little dark, but we’ll make it work!

Olympic Lifting Seminar With Wilkes Weightlifting – Sunday Dec 11 @ CrossFit 908 from 9am-5pm.  Cost is $177 per person.  Sign up NOW!

Today’s Recipe – Cajun Shrimp – Chowstalker

Today’s Link – Dear Mark: CoQ10, Gelatin, Fruit, and Eggs and LDL – Mark’s Daily Apple

Emmy during hand release push ups
Roman doing farmers lunges

Schedule –

  • Mobility Warm Up
  • Skill Work – Double Unders – 10 min
  • WOD – 4 RFT
    • 400m Row
    • 30 DU’s
    • 20 Overhead Squats (95/65)
    • 10 HSPU’s
  • 3 x 20 GHD Sit Ups
  • Stretch
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