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WOD: Front Squat: 5-5-5-5-5 5 rounds for Max Reps:30 seconds Chest-to-bar Pull-ups30 seconds Push Press 95/6530 seconds Burpees60 seconds Rest Post results/thoughts to comments Awesome to see so many people in today. A bunch of you hit front squat PR’s which is awesome. As often is the case many of you thought the met-con looked pretty easy, but it turned out to be pretty tough. This was a great opportunity to really work to hold onto the pull-up bar, and keep that bar in the rack position. Hope to see lots of folks tomorrow. Cheers. Bob hitting some front squats Up with the burpees – Jade

Boy time seems to be slipping by quickly lately. Maybe it’s because it’s December and yesterday is was 50 degrees, I feel like it’s still fall, not winter. I wish that this was winter, we could keep running then J November was another awesome month, so many athletes have been walking in the door, pushing hard, and doing everything they can to put themselves in the best physical shape possible. You’ve all been working diligently and I’m so thankful to be able to work with all of you. A handful of things below from last month, for this month, and for the future. Billing Below is the same piece from the last newsletter, but I wanted to remind you all of this. Starting January 1st, 2012 I will be making some alterations to our membership and billing. Rest assured we aren’t changing prices…

A last reminder there will be a Kettlebell class taught by Scott starting tomorrow, December 6th. This will replace the Olympic Lifting class for the time being. Class will be setup to go over a couple of new movements and then do a WOD with those movements included. If you’re looking to brush up on your kettlebells and learn something new please come. This counts the same as any other class.

A quick heads up. There will be a CrossFit Kids class this Saturday, the 10th, at 10:30 AM.

A quick heads up, the start time has been changed to 8:00 PM. Also please remember if you’re not paid and signed up by Wednesday there won’t be food/space for you. And to be signed up you have to pay. If you’re making a check out, please make sure it is written to Sweetwaters, as the financial end has nothing to do with CVCF. We are about half full at this point so make sure you get your money in if you haven’t already. When: Saturday, December 10th, at 8:00 PM Where: Sweetwaters Upstairs Super VIP Lounge for the Wicked Tough and Strong What: You and a bunch of fellow athletes and their poor significant others who have to hear about CrossFit all the time enjoying some delicious paleo and non-paleo delights. We sampled the menu and the cocktails. It’s no joke. How: Sign-up in Jade’s office…