Open wod 13.2
10 min amrap
5 sto 115/75
10 deads 115/75
15 box jumps (24/20) full control on top- may do step ups
Our family-yes the kids too- are going to eat clean (no grains and no sugars-except from fruit source) up until Christmas. Does anyone want to join us? If you don’t want to go that extreme then how about making a commitment to take out a few things that you know are not healthy for your fitness goals. Eating clean has so many benefits and rewards but you can’t experience that if you don’t give it a shot. If you have any questions about what you can do to make positive eating changes then please ask us (-:
Next Saturday is the all girl competition at CF Oregon City. It runs from 9-4 and Hung and I will be coaching our ladies- it would be great to come show your support! The gym will be open from 10-12 as normal with one of our other coaches.
Is anyone interested in ordering a zip up hoodie as we are out of them. I was thinking of doing one that is embroidered with Crossfit Dragonfire on front and our dragon on the arm. My cost to get it done on the alternative apparel rocky zip up hoodie is $50.00 and I would sell them at that price- I would need to get 10 on order to do them at this cost- let me know if anyone is interested and yes I could have them done by Christmas for a gift.