Announcements

HOLLIDAY GYM PARTY:

Christmas Party!!

Friday December 6th at 6:30 pm at the gym!

Wear an ugly sweater if you have one!!

We will supply the meat for the event but we will need you to supply sides and dessert!

BYOB

We will have games to play as well. Some Christmas themed, some good old traditional games, and probably some that are just random and never been heard of before.

CrossFit FC East – L.I.F.E.

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Warm-up

8:00 AMRAP

:30 Row

5 PVC Good Mornings

10 Cossack Squats

3 Wall Ball Thrusters

3 LIGHT Russian KB Swings

Metcon (2 Rounds for time)

2 sets

15-12-9

Wall Balls

Russian KB Swings

Calorie Row (12-10-8 women cals)

-Rest 3:00 before beginning again with set 2 –

Mobility

2:00 Bike

Mobility: 1:00 Each

Couch Stretch

World’s Greatest Stretch