This guy is making it in to training, whats your excuse?! Just a reminder that due to the Christmas party tonight we will not have a 6:30pM class tonight or a 9AM class tomorrow! If you didn't RSVP to Joyze

Demystifying atlas stones in Monday's workout! Warm-up 15' Alternating Minutes 10 Push-ups 30 Double-unders 5 Pull-ups Skill 3 Rounds for Quality 5x 3-stop Snatch Deadlift 5x Tall Snatch 5x Snatch Balance Strength 8' EMOM 3 HBBS at 75% Metabolic Conditioning Competitive 21-15-9/6-4-2 Thrusters (95/65) Rope Climbs Intermediate 21-15-9/3-2-1 Thrusters (75/55) Rope Climbs Intro 21-15-9 Thrusters (95/65)

Congrats to Chris on his squat PR, earning him the chocolate for last Friday! Warm-up 15' Alternating Minutes 10 Cal Row 10 Toes to bar 10 Overhead Walking Lunges Metabolic Conditioning CrossFit Games Open 14.2/15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2

Thanks to everyone who came out to CrossFit Closer to support coach Joyze and Mark, time to get back to work! Warm-up 15' Alternating Minutes 12 Wall-balls 30" Lockout on Rings 60" Pigeon Weightlifting M.E. Hang Snatch Metabolic Conditioning 21-15-9 Burpee Box Jump Stone to Shoulder (115/94, 94/72, 72/42)

Who gets the next treat?! Warm-up Choice! Strength Work up to a heavy single HBBS Skill Not for time: Accumulate 50 HSPU (ideally strict)

Skill week is here, what will you be working on!?!? Warm-up 15' Alternating Minutes 10 Burpees 10 Kb Swings 10 Box Jumps Weightlifting 6' EMOM 1 Snatch Pull 1 Power Snatch 1 Hang Snatch Metabolic Conditioning For Time: 10-1/1-10 Power Clean/Overhead Squat (115/75) (95/65) (75/55)

Great Work everyone on those rope climbs!! Warm-up 15' Alternating Minutes 10 cal. Airdyne 5 Inch Worms 10 Toes to Bar Skill 3 Rounds for Quality 60' Slider Walk P2P HS Walk 15" L-sit Metabolic Conditioning "Rowling" 10 Frames

Warm-up 15' Alternating Minutes 10 Push-ups 12 Wall-balls 60" Pigeon Skill 3 Position Snatch Strength 10' EMOM 3 HBBS @70% Metabolic Conditioning Competitive 14' AMRAP 20 Deadlifts (115/75) 10 Thrusters (115/75) 5 Pull-ups Intermediate 14' AMRAP 20 Deadlifts (95/65) 10 Thrusters (95/65) 5 Pull-ups Intro 14' AMRAP 20 Deadlifts 10 Thrusters 5

Rope Climbs Today! Warm-up 15' Alternating Minutes 10 Kb Swings 15 Squats 30 Double-unders Skill 3 Rounds for Quality 5 Pull-up Negatives 2 Rope Climbs 30" Side Plank Weightlifting 3RM Hang Power Clean Metabolic Conditioning Competitive 3 Rounds for Time 10 Burpees OTBB 15 Deadlifts (225/155) 20 Wall-balls (25/11,16/10) -1'Rest- Intermediate 3 Rounds for Time