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Announcements

Don’t get caught hungry at the Christmas Party!
We will be putting on a bar tab for alcohol, and the Carolina Kitchen food truck will be catering the event.
The bowls club is a kid-friendly environment, and partners and children are welcome to attend.

As with past years, we politely request that partners (that are not current members) purchase their own drinks.

Food packages must be pre-purchased by November 19th, with money paid to the gym at reception. We need a minimum of 40 people or there will be no food truck, please do not delay in putting your order in. Cash money only and please try for the correct denomination.

Food Prices:
Wing and hotdog package: $15 per person
Ribs: $17 per person
New York Fries: $4 per person
Please note: classes on December 10 will be 7am, 8am and 12pm, with the gym closing after the midday class.
Looking forwards to seeing you all there
Regards
The CrossAxed Crew

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Squats

5 Strict Pull-ups

5 Inch Worms

25m High knees

25m Heel kicks

Fitness

FIT: Metcon (No Measure)

Pistol + Muscle-up Prac
Spending 15-20mins drilling through pistol and muscle-up progressions

FIT: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Performance

PERF: Snatch Complex (5 sets holding same weight across)

snatch pull + hang snatch + snatch

PERF: Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
80kg / 52.5kg

Extra Credit

STR: Back Squat

20 Rep Max

COND: Metcon (Time)

EMOM x 12

12 Bar Facing Burpees

*Record you slowest time

(ninja = sub 28s)

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