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B4B WOD
B4B Group Pic
Group PVC Snatch
31heroes photo
CF Kids
19
Dec

Saturday

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Saturday Morning Beatdown

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.com WOD
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AMRAP-20
10 C2B
20 Back Squats 95/65
30 Double Unders
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L2   Pull ups,  Singles x2
L3   Banded/Ring Rows,  75/35,  Singles
T1   Same
T2/T3  Back Squats at or above parallel, modify Pull ups as needed
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Holiday Season Schedule
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Christmas Eve – No evening classes
Christmas – Closed
Dec 26th – No 5:30a Class
New Years Eve – No 6:30p Class
New Years Day – 9, Noon & 4:30p
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18
Dec

Friday

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Cash In
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Tabata
L-Sits
(Rings or Parallettes)
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Shanked
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2 Rounds
20 Deadlifts 225/155
40 Box Jumps 24/20
60 Cal
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L2   Tuck Sits,  155/105
L3   105/75,  Step ups
T1   Step Ups
T2/T3  No L sits or tuck sits (sub Dips) for cash in,  Step ups
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17
Dec

Thursday

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Press
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Work up to a Heavy Single
then 5 x 3 @ 80%
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Salted Butter
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EMOM-8
8 Chest Slap Push ups
15 KBS 53/35
same minute
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rest 1 minute
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EMOM-8
30 Double Unders
20 Abmat Sit ups
odd/even
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L2   Regular Push ups,  35/26,  Singles x2
L3   Scale Push ups/reps accordingly,  26/20,  Singles
T1   Regular Push Ups
T2   Use L2, regular push ups, hanging knee raise (no sit ups)
T3   Use L3, regular push ups, hanging knee raise (no sit ups)
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16
Dec

Wednesday

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CrossFit Games Open 11.5
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AMRAP-20
5 Power Cleans  145/100
10 T2B
15 Wall Ball Shots 20/14
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L2   95/65,  Knee ups,  14/10
L3   75/35,  Abmat Sit ups,  10/6
T1   Same
T2/T3  Wall Balls at or above parallel
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15
Dec

Tuesday

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Split Jerk
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Work up to a heavy double
then 5×2 @ 90% heavy double
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EMOM-12
15 Box Jumps 24/20
:30 Pull ups
odd/even
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L2   Step ups,  Banded Pull ups/Ring Rows
T1/T2/T3  Step ups,  Use moderate weight
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Buddy LBNC part Deux Results
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This has been by far the largest and most competitive LBNC to date. We had X Teams participate with 10 Teams submitting end of challenge pics/data for the crown. 
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1st Place
Team:  Beauty & the Beast
Erin Costello and Mike Ronayne
(here)
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2nd Place
Team:  Gut Busters
Judy Larkee and Lisa DiPillo
(here)
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Most Points
Team:  Gut Busters
704 Points
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Honorable Mention
Cut It Out
Repeat Offenders
Puke n Rally
Zipper Ripperz
Pinky and the Brain
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Standout Individual Performances
Scott Brown,  Karen Dullea,  Christine Maffei,  Crissy H, Courtney S,  Dina,  Karen Karem,  
Coco, Kristen, Rachael and Lopes
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