AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups


Every 5 minutes for 25 minutes
200 M Run
50 Double Unders
15 Pull ups
Max Wall Ball


***Save the Date***
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am
December 24th to 31st – Schedule Adjusted for the Holidays

Congratulations to our November Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of November.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Anthony Napolitano   24 Ashley Arnett   22 Emily Mahoney  20 Fernando Elizalde   29 Jaclyn Sienkiewicz   25 Imran Shaukat   21 Jessica Konigsberg  21 Jorge Maciel   20 Kaitlyn Elizalde    22 Mindabeth Levin   22 Ryan Shovlin   23 Next time you see them around the gym, give them a high five (or a hug, hugs are great too)! We do our best to make sure we give credit to everyone who has reached the 20 classes each...