We will emphasize perfect form this week in honor of Dutch’s seminar this weekend at GSX in Fort Worth. This WOD is courtesy of him…
100 Overhead Squats for Time
Every 2 minutes perform 2 burpees and 7 Wall Ball
If missing full range of motion on OHS, also perform burpees and wall ball.

We will be open the first three weeks of December. Our flat rate for the month will be $90 (unlimited). We will reopen immediately following the new year on January 5th.

“Franibeth”
21 Thrusters
21 Pull Ups
15 Squat Cleans
15 Ring Dips
9 Deadlifts
9 HSPU
Thanks to www.crossfit.com for posting this last week. On another note, if anyone would like to workout in the stadium on Saturday with Sean Taylor, email him at sempergigem@gmail.com.

“Nichole”
As Many Rounds as Possible in 20 Minutes
400m Run
Max Pull Ups

10, 9, 8…1
Deadlift
Knees To Elbows
Overhead Squats

5 Rounds For Time…
250m Row
5 Push Jerks (Heavy)
10 Pull Ups

Time Trials!
200m run
400m run
800m run
1600m run

21 Thrusters
9 Burpees                                                                                                                                    
15 Thrusters
15 Burpees
9 Thrusters 
21 Burpees
Thank you Wes over in South Austin for this workout! Good Luck with your new Crossfit Gym!

“The Bear”
7 Sets of the Sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds
Rest between rounds as needed
Try to increase weight

Check the main website to see what our WOD will be! It will be a surprise for us too.
www.crossfit.com