12/23/2016 FRIDAY! A CrossFitter’s Second Favorite “F” Word


HAPPY FRIDAY CFS! It’s going to be a busy Friday around the gym today!   All regularly scheduled classes will run, PLUS 11:30 gift pick up and 6:30 BBC.  Tomorrow we will have a 9 AM AND 10:30 AM CLASS for Christmas Eve.

If you’d like to come meet the families that we’ve adopted, they will be arriving at the gym around 11:30am, following the 10:30am class, to pick up gifts.  Any families that are unable to attend gift pick up will have their presents delivered by Nic and Cheryl.  Come share the CFS holiday joy and spread the Christmas cheer!


This evening, CrossFit Sonora Open Bar BBC will host a “Post Max Out” beer and pizza session to celebrate the conclusion of our first 6 week cylcle.  BBC begins at 6:30pm.  Come check out a typical session and talk to Coach Jorden about the next 6 week cycle beginning January 9th, 2017.




work to a heavy set


Freddy’s Revenge

5 Rounds for Time

5 shoulder to OH (185/135#)

10 burpees

rest 3 minutes then perform 1000 m Row for time


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