Last day to order swag is tomorrow.  I have heard rumblings from spouses saying they would love their husbands/wives to order them stuff for Christmas….  HINT HINT HINT…
The deadline for ordering any swag is Midnight, November 20th!!!! So get ordering!


back in the day, Crossfitters were allowed to squat with a ball behind them. Those days are long gone, unless someone needs it to learn depth.  Also, anyone notice how Eva does not extend her hips on the squats?

Push Press 5 x 12 work up in weight

“Nasty Girls”

3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)



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