Friday 12.21.12

For time:

Alternate between the following:

10-9-8-7-6-5-4-3-2-1 reps of:
Squat Cleans (135/95)
20-18-16-14-12-10-8-6-4-2-reps of:
Over The Platform Ski Jumps (a little more explosive than the demo)
Every 3 minutes perform 5 burpees

Rx’d + (165/110)

Strength: Back Squat (work to heavy single..not a PR)

“CrossFit Murphy Superlatives”-Please fill out and email back to crossfitmurphy@gmail.com or print and bring copy to gym by 12:00pm today, December 21st.  Please fill out even if you are not attending Christmas party.

Don’t Leave The Bar Naked

CrossFit Away

Christmas Party today, December 21st at 7:30pm downtstairs at Shoebooties Cafe. 

Christmas Holiday Schedule:
Monday, December 24th-Closed
Tuesday, December 25th-Closed
Wednesday, December 26th
-No 5:45am Class
-No 8:15am Class
-4:30 Regular Schedule
-5:30 Regular Schedule
-6:30 Regular Schedule
Thursday, December 27th-Resume Regular Schedule with No CrossFit Kids today

Therefore the Lord himself will give you a sign. Behold, the virgin shall conceive and bear a son, and shall call his name Immanuel.~Isaiah 7:14

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