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December 10 2016

9
Dec

December 10 2016

naughty-or-nice-tshirt

December 10 2016

You, too, can own this fashionable T-shirt, modelled by the bulging Pectorals of one Mr. THE Coach Ryan, by registering for today’s exciting event, Naughty or Nice! There’s still time to get in on the action, but you better not doubt, you better not wait (I’m telling you why) because CrossFit Claus is coming to town TODAY. Event details and registration are below and we’re holding the event during the 8:30, 9:30, and 11:30 Classes. Rumor has it there may be Coffee, Hot Cocoa, and other goodies for participants! This is brought to you by Faith RX’d Cleveland, support your local chapter that seeks to “Transform the Cleveland Fitness Community Through Service and Leadership.”
http://naughtyornice.events/

Also, a HUGE McHUGENESS THANK YOU to the overwhelmingly talented Coach Triah for spending hours writing our Gym Rules! Be sure not to smudge or tamper with them or else you’ll face the wrath of a woman scorned (and me…and, like…everybody).
thems-the-rules
We expect everybody to follow along with these rules (especially the flatulence one, Number 10), because we’re all cool people, and…well…them’s the rules.

STRENGTH
(If space and time permit)
A) Every 1 min for 5 mins: Bench Press
5 Bench Press, pick load

WOD
Naughty or Nice 2016
“NAUGHTY”
Complete as many rounds as possible in 7 mins of:
7 Deadlifts, 115/75 lbs
7 Thrusters, 115/75 lbs
7 Burpee Over Bars
OR
“NICE” <–relative term
Complete as many rounds as possible in 7 mins of:
7 Deadlifts, 75/55 lbs
7 Thrusters, 75/55 lbs
7 Burpee Over Bars

Time after the event can be spent working on skills, lifts, mobility, or just plain having fun with the community.