Friday, Dec. 18, 2015

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The day has finally come! A Country Christmas is in full effect. You won’t want to miss the Winter Wonderland at the box from 7 to 10 p.m.

Here’s what you need to know:

This year, we’re holding our CrossFit Upcountry Christmas party at the box! Athletes, friends and family (16 years and older) are welcomed to “A Country Christmas” from 7 to 10 tonight at the gym. The event will be potluck and BYOB. Our yearly Pirate Gift Exchange, which always gets nuts, will be held; to participate, bring a $15-$20 wrapped gift. We will not have group classes Friday evening to set up for the party. See you there!

Here are more details from party planner, Theresa:

When: Friday, December 18  7:00 to 10:00 PM

What to bring:  Let’s all pitch for a potluck buffet. Bring heavy pupus, salad or dessert (with a serving utensil). Our party planners are cooking up a main dish item or two.

We will have coolers, ice and Christmas punch, and please BYOB.

 Keeping with tradition, bring a pirate gift exchange item valued around $15 – 20. For new members, you may choose to bring a traditional or gag gift. It is totally up to you. Gift should be wrapped and we will show you how to play.
Who to bring:  CFUM members are welcome to bring a guest. This will be an adults only evening. Members 16 & older are welcome.
What to wear:  Given the “Country Christmas” theme and that the box gets cold at night, dress warm in a cozy flannel or your best ugly holiday sweater. Ladies, you are still welcome to “glam it up” – but boots may be advisable over stilettos.
What else:  Our party planners are actively recruiting the after-party clean-up crew and we want YOU! Please text Jason, Andrea or Theresa if you can help out. Or come find us at the box before we find you.

121815 WOD

A. 9:00 EMOM

Min 1: 150-meter row

Min 2: 0:20 hollow hold + 0:20 arch hold

Min 3: 10-16 alternating Russian step-ups

B. Deadlift – week 3 | month 2

75% x 5

85% x 3

95% x 1+

Take at least 2:00 rest between working sets, when you should be recovering with 3 x 10 cobras / press-ups

C. 9:00 AMRAP

3 ring muscle-ups (sub 3 C2B pull-ups + 3 dips)

6 handstand push-ups

9 American kettlebell swings (53/35)

12 box jump-overs (24/20)

>> On-Ramp

9:00 AMRAP

3 ring rows + 3 dips

6 DB seated presses

9 Russian kettlebell swings

12 step-ups