“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
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Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Weighted Pull-ups (3-3-3-3)

Add weight to your strict pull up as able. If you don’t have a strict pull up, do 3 VERY HARD negatives. Use rings if you are unable to do a negative.

Abtelen (Time)

5 Rounds of:

Run 200 meters

21 sit ups

8 toes to bar

Tabata Row (Distance)

8 intervals of 20 seconds on, 10 seconds off on the Concept 2 Rower. Set the rower to Intervals:Time. Score is total meters.
Coaches note:

Go over proper technique, including starting and difference stroke rates.