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**No 6:30pm Class tomorrow due to our Christmas Party.

For Tomorrow Night, Bring a White Elephant Gift, or a Sock with Gift inside to play our Gift Exchange Game!

We run the game just like the traditional white elephant exchange:
We put numbers in a bag and we each draw one. Then #1 goes first and selected a pair of socks or a gift. #2 could either “steal” or select a pair of socks and so forth.

$20 Price ceiling on the gift!

Also bring a potluck item to share in the feast!

Joey Washburn at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 Rounds (10 min cap):
5 WallBall
5 Ring Row
5 Dumbbell Hang Clean & Jerk


Squat Routine 2.0
Partner Thoracic Stretch


3 Rounds:
• 6 Trap-3-Raise w/6 Second Pause 2.5-lb
• 6 Face-Pulls 2.5-lb

Workout of the day for Friday, December 16th, 2016:
10 min: Build to a heavy Thruster, superset with pull-up skill work and/or Mobility

“Fran”
21-15-9
Thruster 95/65-lb
Pull-Up

Sweat Sessions Workout for Friday, December 16th, 2016:
Skill: MedBall Clean

For Time (28 min cap)
800M Run, or Row
30 KB SDHP
30 DB Push Press
30 Box Jump
30 Toes-2-Bar
30 MedBall Clean
400M Run, or Row
20 KB SDHP
20 DB Push Press
20 Box Jump
20 Toes-2-Bar
20 MedBall Clean
200M Run, or Row
10 KB SDHP
10 DB Push Press
10 Box Jump
10 Toes-2-Bar
10 MedBall Clean