ANNOUNCEMENT:  Reminder of our hours next week.  December 31st will be the 9:30, 11, and noon.  New Years Day we will have a WOD at 9:00am and Open Gym hours from 10:30 to Noon.  IF you have not subscribed to our text message alerts, please take a minute to do so.  If we end up adding a class time to the 31st, a txt message will go out to all subscribers.  It will be the first way of finding out about changes.  Text CROSSFIT to 39970. 

20 Minute AMRAP

5 Deadlift (225/155)(275/195)(315/225)

10 Toes To Bar

12 Bar Facing Burpees

For your deadlift weight, we are looking to go on the moderately heavy side for YOU today.   If you have not been doing a steady program of deadlifts, we don’t want you going above the first RX+ option listed above.  NO EXCEPTIONS.  Doesn’t matter if your 1 rep max is well above this weight.  The aggregate volume of work in the toes to bar and bar facing burpees is going to be extremely taxing on the central nervous system.  Tired bodies lend themselves to breaks in form and we do NOT want that under heavy loads.  This is for your safety.  Listen to your coaches.