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CFW Christmas Party

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This year’s Christmas party is going to be a time of fun games and fellowship! See you there! Date: Saturday, Dec 13th Time: 4-6pm Team Scavenger Hunt 6-9pm Pot Luck/ Reindeer Games Where: CrossFit Waxahachie… CFW Christmas Party

Saturday 12-6-14

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Yoga at 8:30am Free for members and only $5 drop in for non-members. ___ RunStrong 2 Miles x2 at 90% of 4 mile TT. Rest 10 min between efforts. ___ Box Brief CFW Christmas Party… Saturday 12-6-14

Friday 12-5-14

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Deadlift 10-8-6-4-2 ___ Pull Up Ladder 1-2-3-4-5-6-7-8-9-10 Unbroken reps for time If you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until… Friday 12-5-14

Thursday 12-4-14

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Snatch Complex Power Snatch + Squat Snatch Work up to a heavy set. ___ For Time 30 Power Snatches at 70% of the above complex. ___ RunStrong 1600m x2 Rest 5 minutes between efforts. ___… Thursday 12-4-14

CFW Empowered- Karen

A friend wanted to try CrossFit, so she talked me into taking the Elements class with her. I knew Coach Chris on a personal level several years before, but I was very reluctant because I… CFW Empowered- Karen

Wednesday 12-3-14

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Open Gym 6-8am & 5-7pm ___ RunStrong Skill- Toes To Bar WOD- EMOM 18 Min 1- 5 T2B/ 5 Burpees Min 2- 10 Lunges Min 3- 10 Push Ups ___ Box Brief CFW Christmas Party… Wednesday 12-3-14