It's been a wonderful 2017 with you all!
Here's to an amazing 2018!!
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Happy New Year Everyone!!
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#CrossFitCBDMembersAreTheBest !!

We hope you have had a lovely Christmas time! Last WoD of 2017!! Go out with a Bang!! ...

  WoD - "Last Dance of 2017"

Complete As Many Rounds As Possible in 25 Minutes

of:

10 Burpee Box Jumps (24" / 20")

15 Kettlebell Swings (24 / 16 kg)

20 Wall Ball Shots (9 / 7 kg, both 10ft)

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> REST 1 Min after each round << 

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• Last WoD of the year! Nice, simple effort based workout. What do we mean by "effort based"? They're all effort based right?? Of course they are! But what we mean is this one is a grinder and the technical side of things is not too much today so its about going & going & going.
• With the additional rest minutes after each round in place we want you to try to get a big run on all your moves. Try for unbroken sets of each. Today os great way to try & test yourself against large kettlebell sets & of course those Wall Balls!
• Have fun, go hard. Have a great time!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Quick reminder that we are back to the normal class schedule as from Tuesday 2nd January 2018!! The year all kicks off bright & early at 6am! #NeverMissAFirstDayOfTheYear
• Happy New Year everyone!!

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Post Number of ROUNDS to Beyond The Whiteboard.

Open Prep Nutrition Challenge coming up Mid-January!! You ready to dial it in??