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CrossFit Journal: The Performance-Based Lifestyle Resource


Dec. 22, 2014


Monday, Dec 22nd Wod:

It's our pleasure to introduce to you the beautiful Paislee Ann Farnham! Tommi and Zeb are proud parents to precious Paislee! They've moved to Williamsburg earlier this year and now are members of Drachen so while we don't see them as often, we are so excited to see their family grow! Congrats!


LURONG CHALLENGE! There is a 5 week Lurong Challenge coming up at the beginning of the year! 5 Weeks. It's only 5 weeks!  
We have more assistance now too, Lacy Bramblett will be helping with nutrition ideas and suggestions! Just do this. Sign up now.

A few efficiency tips on performing multiple wallball shots in a row. http://youtu.be/AddDkpGSLIE


Workout of the Day

Icing on the cake

3 Rounds:
500m row
12 burpee
21 box jumps 24/20

Rest 5- 10 min.

100 Wallballs for time 20/14 to 10'

- Previous Workouts