Reminders

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HOLIDAY PARTY!

What: CF West’s Holiday party!
Where: Motiv downtown (the old Pearl Alley Bistro)
When: Saturday, December 12th at 7PM
Drink of the night: Nor Cal Margarita’s
Attire: Dressy

We have reserved the upstairs bar at Motiv downtown for our 2009 Holiday Party!  ‘Tis the season and the night to come out and get your party on CF style.  That means that we have ordered a bunch of Paleo appetizers, and the drink of the night (Nor Cal Margaritas, a Paleo mixed drink)) will be discounted all evening long.  Other drinks, appetizers, and food may be purchased as well.  It’s sure to be lots of fun, so we hope to see everyone there.

Holiday Gift Certificates

These specials are available to all current members to purchase as gifts for friends and family.

*Elements Program (4 classes)=$50 (usually $100)

*Elements Program plus 1 month membership=$99 (usually $225)

Give the gift of CrossFit.

SWEATSHIRTS

They are about 1 week away.  If you didn’t already place an order, this is your last chance.  Post Size and number to comments.

Double Under Challenge

Re-testing starts Monday! Keep practicing! $150 in prizes goes the winner including a CrossFit West hoodie and free elements package to give to a friend or family member!

Box Playlist

Keep posting your picks to comments so we can get some new music up in here!

Heaters!

They are on their way.  New heaters will be here soon!

WORKOUT:

Muscle Ups

Beginners: MU Progression work

Advanced: Choose from the following

-Dead Hang MU practice

-Weighted Vest MU’s x 8

-3x max reps MU’s

AMRAP 12 min

alternate between the following couplets every 3 minutes for a total of 12 min:

100m row sprint

1 rope climb

then

3 Push Press (155/108)

7 Box Jumps (20)