Thanks to everyone who came out to our Holiday Party!  Let’s finish out 2015 with a few consistent weeks of training!


We have a few nutrition seminars: “Beyond the Paleo Diet” coming up this weekend and next – please check out details here.


A1. Weighted L-Pullups: 3 sets of (4-8).  Scale by tucking knees.  Load using weight belt or medball between feet.

A2. BS 2×10 across


B. 4 RFT [C12]:

Row 400/300

1 set MU (sub 10 dips)

1 set of 3 T&G Cleans (athlete’s choice) or 5 T&G DL


C. FT [C12]:

12-9-6-3 of:

Burpee Box Over (24″/20″)

HSPU (any style – “SIP” “Strict if Possible”)



Do you know someone who might be hesitant about starting CrossFit?  CFRTP will begin offering a bootcamp program in January perfect for beginners and those who might be coming from a sedentary background!  Courses are 6 weeks long and meet 3x/week.  Details here.  Tell your friends, family, and co-workers!

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