Friday 12.28.12

Ringmasters Ryan and Jeff J.

Extra Special New Year's Eve WOD 

at 10:30 PM!

Merriment to follow!

Did you know the CrossFit Community page featured WCFM and our Acts of Kindness? We've been hearing about so many great acts of kindness from all of you online and at the gym! Let's keep the holiday spirit going all the way through January 6th, the deadline for reaching 1000 acts. To celebrate all of your big hearts, we hope you can join us at our home at 7 PM on Saturday, January 5th so we can say "Thank you!" for making 2012 so bright, and for making 2013 look so promising (and fit)!

Additionally, as a head's up, and in recognition of all the holiday treats with which we've stuffed ourselves, February 1 starts our Paleo Challenge v3.0! The rules will remain mostly the same as last time; however, there may be some opportunities to earn bonus points.

Last, two deadlines are looming. No exceptions. No extensions. Monday (12/31) ENDS our new member special of buy one month of Unlimited CrossFit, get one free. It is also the last day to submit an application for our Change Your Life Program. We will announce our male and female winners on Monday, January 7th.

WOD

Strength:

20 consecutive back squats @60% 1 RM 

(plus 5 pounds if you were successful last time)

--

5 Rounds

30 (total) KB Snatch (15 per arm) (53/35)

30 KB Swings

Run 160 meters