11/28/2016 It’s Beginning to Look A Lot Like Christmas!

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Don’t forget to mark your calendars for the CFS Christmas Party on Saturday, December 17th at 7pm.  Stay tuned for details but here’s a hint…you may want to hit up your favorite thrift shop for your party attire…

Our 6th Annual CFS Holiday Adopt-a-Family is taking place during the month of December.  The name tags/wish lists will be found on the Christmas tree at the gym sometime this week.  If you are willing and able please pick a name or two, or more if you’d like!!  While you are out and about spreading holiday spirit, grab your gifts and help CrossFit Sonora bless those in need.  Wrapped gifts will be due on Wednesday, December 21st, 2016.  You can bring them to the gym and drop them under the Christmas Tree and we will take care of the delivery!   Please make sure they are clearly labeled with the recipient’s name.

Additionally, there will be a wrapped box for any non-perishable food items and/or canned goods that we will donate to our local Interfaith Ministries this year.   Help us spread the CFS Christmas Cheer to those in need!

WOD:

COMPARE YOUR SCORE TO 11/10/2016

10 min AMRAP

15 push press (75/55#)

9 double DB box step ups (50/35#)

6 GHD sit ups

SWOD:

strict shoulder press

work up to a heavy 3 rep max for today.

Accessory Work:

4 Round for Quality

8 single arm KB press**each arm

20 KB swings

45 sec side plank hold**each side

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