M1: Front Squat Every :90 x5 4 Front Squat @70% M2: "Jump Around" 4 Min Max Cal Bike Immediately into 2 Mins Single Arm DB C/J Immediately into 2 Mins HSPU/Push up Immediately into 2 Mins Burpee Box Over Option A: 70/50lb DB Strict HSPU 24/20" Box Option B: 50/35lb DB Kipping HSPU 24/20" Box Option C: 35/20lb DB Pike Push up/Box Push Up/Push up 20" Box **Athletes can switch hands/sides whenever during the DB Clean and Jerk**

M1- Overhead Strength Option A: Build to a Heavy 3 Rep OHS Drop Set: 6 Reps @60% heavy 3 rep x2 Option B: 6 Sets: 3 Reps OHS @3130 Tempo Only Build as Position and Posture allow Option C: 6 Sets: 50ft Mixed Overhead Carry per side 10 Overhead Lunge w/empty bar M2 "Fight Gone Bad!" Three rounds of for max reps: 1:00 Wall-ball Shots 20/14 pound ball, 10/9 ft target 1:00 Sumo deadlift high-pull, 75/55 pounds 1:00 Box Jump, 24"/20" box 1:00 Push-press, 75/55 pounds 1:00 Row (Calories) 1:00 Rest HERO WOD 12/30/18 "The Seven" A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant r

M1 "Kipping work" M2 30 Min AMRAP 500m Row 200ft Shuttle Run 10 Sandbag Clean 10 KB Swing Sandbag & KB use as heavy as possible with good form.

M1 Hand Stand Push up Work 16 Min AMRAP - For Quality Option A: 2-3 Strict HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise *Alternate Mixed overhead walk each round* Option B: 2-3 Abmat Assisted Strict HSPU or Strict Box HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise Option C: 2-3 Pike Push Up 50ft Mixed Overhead Carry 10 DB Butterfly Raise M2- 4 Sets: 1:1 Work to Rest - Sprint Effort Option A: 14 Cal Row 10 Box Jump Over 24/20" 14 Push up Option B/C: 14/10 Cal Row 10 Box Jump Over 24/20" :30 Max Effort Push up

M1 Sumo Deadlift - Build to a Heavy 3 Rep Drop Set: 6 Min EMOM 4 Reps @75% of 3 Rep M2 W: 2:00 R:1:00 x6 - AMRAP Option A/B: 2 Hang Squat Clean @45% 1rm Clean 4 Burpee Option C: 2 Front Squat 95/65 4 Burpee

M1 DB Bench + Rus KB Swing 6 Sets: 1:00 DB Bench AHAP Rest :30 1:00 Rus KB Swing AHAP Rest 1:00 M2 3 RFT Option A: 800m Row 30 Cal Bike Option B: 800m Row 30/24 Cal Bike Option C: 800m Row 24/20 Cal Bike

Happy Holidays! The Gym is closed today! Enjoy the time with your family!

Whatever you are looking for you will find. This could be a really short post because, really, gratitude is as simple as the statement above. Whatever you are seeking, you will find. If you constantly focus on the negative things in your day you will continue to find them. If you make being a victim of your day a habit, your days will habitually victimize you. This mindset is more common than you think. It looks like this: I couldn’t find a parking spot, so I was late for class, (the parking lot in this place is awful) the coach played music I hate during the WOD, and it's stupid programming, so I didn't do well. Class went long so I had no time to talk to people and now I'm gonna be late. I

M1 Every :90 7 Rounds 6 Front Squat @65% 1rm M2 With a Partner: 6 RFT 11 Should to Overhead (155/105 lb) 16 Burpees Over-the-Bar 17 Box Jump Overs (24/20 in)

M1 DB Press + DB Row 20 Min EMOM | Alternating 1: :40 R Side Single Arm DB Floor Press - Max Reps 2: :40 R Side Single Arm DB Row - Max Reps 3: :40 L Side Single Arm DB Floor Press - Max Reps 4: :40 L Side Single Arm DB Floor Press - Mex Reps M2 20 Min AMRAP 10 Air Squat 10 Push Up 10 TTB/K2E/Knee Raise 40 DU/80 SU *Athlete may wear vest if wanted* HERO WOD: "Nick" U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, TX, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. 12 Rounds 10

M1 Seated Strict Press - Waves 3 Waves: 5-3-1 Build Rest :30 between reps Rest 2:00 between sets M2 2 RFT Option A: 1200m Row 15 Squat Clean 155/105 Option B: 1000m Row 15 Squat Clean 135/95 Option C: 1000m Row 15 Front Squat 95/65

M1 Rope Climb Skills Option A: 5 Sets 1 Legless RC 2 Rope Climb Rest 2 Mins between sets Option B: 5 Sets 2 "Jump Pull" 2 Rope Climb Rest 2 Mins between sets Option C: 4 "Clamp + Stand" 4 Rope Get up M2- 20 Min EMOM Option A: Min 1-5: 12/9 Cal Row Min 6-10: 5 Deadlift 315/205 Min 11-15: 12/9 Cal Row Min 16-20: 5 Deadlift 315/205 Option B: Deadlift 60% 1rm Option C: Row: 10/8 Deadlift 185/125-155/105

Did you know that we have a professional basketball player on the roster at CFF? Now ya do! We wanted to let everyone get to know Maren W (aka Tall Maren) and learn more about her interesting life outside of CFF. When she can get away from her green and gold duties she usually shows up to 6:30 a.m. or 8:30 a.m. classes. If you see her ask her how much she benches as she didn't disclose that in her responses! How long have you been CrossFitting? I have been doing CrossFit for 3.5 years. What was your fitness/athletic background before starting CrossFit? I’ve always considered myself an athlete as I was a collegiate & professional basketball player. * What's your day job? My day j

M1 Every 2 Mins for 14 Mins 6 Front Squat @60% 1rm M2- 5 Sets: 1:1/2 Work to Rest Option A: 250m Row 14 Cal Bike 20 Push up Option B: 250m Row 14 Cal Bike 20 Push Up Option C: 250m Row 12 Cal Bike :30 Max Reps Push up

M1: Deadlift - Build to a heavy 3 rep Drop Set: 6 Min EMOM 5 Reps @60% 3rm M2: Every 4 Mins | 5 Rounds Option A: 12 Alternating DB Snatch 70/50 w/remaining time - AMRAP 4 TTB + 4 Burpee Option B: 12 Alternating DB Snatch 50/35 w/remaining time - AMRAP 4 K2E + 4 Burpee Option C: 12 Alternating DB Snatch 35/25 w/remaining time - AMRAP 4 Hanging Knee Raise + 4 Burpee

M1 Pull Up + HSPU Work 5 Sets Option A: 6 Weighted Pull up @50-60% 3rm 6 HSPU Negative - Full Control down Option B: 6 Ring Face Pull 6 Pull up Negative - Step from top 6 Strict Box HSPU Option C: 6 Ring face Pull 6 Ring Row @3331 Tempo 6 Pike Push up M2 10 Min EMOM - Both in the minute - Alternate side each round Option A: 7 KB Snatch 70/53 7 KB Front Squat *Single arm FR - Switch sides per round* Option B: 7 KB Snatch 53/35 7 KB FS Option C: 7 KB Snatch 35/25 7 KB FS

M1 Overhead Strength Option A: Build to a Heavy 3 Rep OHS Drop Set: 6 Reps @60% heavy 3 rep x2 Option B: 6 Sets: 3 Reps OHS @3130 Tempo Only Build as Position and Posture allows Option C: 6 Sets: 50ft Mixed Overhead Carry per side 10 Overhead Lunge w/empty bar M2 10 Min EMOM Option A: 12 KB Swing 70/53 12 Air Squat Option B: 12 KB Swing 53/25 12 Air Squat Option C: 12 KB Swing 35/25 12 Air Squat M3 Extra Credit 3 Sets: Side Star Plank - Max Effort

HERO WOD: "Linde" Darren Linde, 41, of Devils Lake, N.D.; assigned to 818th Eng Co (Sapper), North Dakota National Guard, Williston, N.D.; died Dec. 3 in southern Afghanistan of wounds caused by an improvised explosive device. 1000m Row 60 RKBS (70/55) 60 Air Squats 60 Pushups 1000M Row Main WOD M1- Every :90 | 6 Rounds Option A: 1 Snatch 1 Snatch w/3 Sec Pause below knee Build from 60% Option B/C: 1 Snatch 1 Hang Snatch Build to heavy but allow for good positions M2 10 RFT 100ft Shuttle Run (Down + Back) 8 Rus KB Swing 8 Goblet Squat Option A: 70/53 Option B: 53/35 Option C: 35/25

M1 Every 2 Mins for 14 Mins 6 Front Squat @60% 1rm M2 "Nasty Girls" - 3RFT - 20 Min Cap Option A: 50 Air Squat 7 RMU 10 Hang Power Clean 135/95 Option B: 50 Air Squat 7 Jumping Bar Muscle up 10 hang Power Clean 115/85 Option C: 50 Air Squat 20 Jumping Pull up 10 Hang Power Clean 95/65

M1: Rope Climb Skills Option A: 5 Sets 1 Legless RC 2 Rope Climb Rest 2 Mins between sets Option B: 5 Sets 2 "Jump Pull" 2 Rope Climb Rest 2 Mins between sets Option C: 4 "Clamp + Stand" 4 Rope Get up M2: 10 Min AMRAP Option A: 12 Cal Bike 12 Push Up 12 Jump Switch Lunge Option B/C: Stationary Lunge if needed