“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.
Get all the details and get registered at

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

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Goodbye Legs, It Was Nice Knowing You (Time)

5 rounds for time of:

10 Goblet Step Ups 53/35

20 yard shuttle sprint

10 Lunge Steps 53/35

20 yard shuttle sprint

10 Goblet Squats 53/35

20 yard shuttle sprint

Rest 1 minute

Set boxes at one end of the gym. Leaving enough room to lunge and squat between the box and sprint start, mark off 10 yards. After each 10 reps run out 10 yards, touch the ground past the mark and then return to your box/bell set up. Score is time at completion of last run.

RX+ = 70/53

Abdominal Supplement 62 (No Measure)

21, 15 & 9 reps of:

Superman w/ medball in hands

Weighted V-Up

Suicide Planks