Thursday, December 5

Just a quick congratulations to the winners of West Michigan Barbell's last cycle - Sarah and AJ tied for second and Matt took first with a huge PR in his total. They were awarded their prizes tonight at the first session of the latest cycle. If you want to get better at the snatch and clean and jerk, don't miss the weightlifting class - every Wednesday at 6:30 pm and Saturday at 9:30 am. There's also other days of programming available if you want more. This is great extra (and necessary) work if you are serious about CrossFit, and provides much more in depth practice and instruction in these lifts than we can get in during a CrossFit class. No need to sign up, just show up and get lifting! Workout for Thursday, December 5 Weighted Pullups 5x3

WOD 5 Rounds for time 30 Double Unders 20 KB Swings 10 Hand Release Pushups

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