Friday 15Nov13

News and Notes:

1. No bathrooms until 3pm Monday!  We’re getting there guys! Thanks for hanging in there with us!

2. December 7th 6-9pm.  Christmas Party. Sign up.  Now.

3. January 11th (Sat night), 2014. Hershey Bears Game.  Sign up soon.  It will be a CrossFit party with CF Collective and CF York.

4. My wife’s birthday is November 28th.  Please help me think of ideas of things to get her.

Fitness

A. Skill Work -10-15 minutes

B. 6 Rounds: (new set every 5th minute)

Run 200m

15 Push Ups

20 Squats

15 Ab Mats

Performance

A. Skill Work -10-15 minutes

B. 6 Rounds: (new set every 5th minute)

Row 300m

20 Push Ups

*AFAP