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November 23, 2012

No Regular Classes Today. There will be Open Gym all day from 5:30am to 6:30pm and one class at 10am. The 10am class will likely be very full and the workout is long so thanks in advance for your patience.

“Filthy Fifty”

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30 pounds
50 Supermans
50 Wall ball shots, 20/10 pound ball
50 Burpees
50 Double unders

This WOD has become a tradition at CFA to do the day after Thanksgiving.  It goes without saying that this a brutal WOD. I encourage everyone to evaluate the WOD and scale as necessary. The most common way to scale is doing reps of 40 or 30 or 20 instead of 50 or giving yourself a time cap of 20 to 40 minutes. You should set a goal and plan before the WOD starts and stick to it. If you have been at CrossFit less than 2 months, scale to 30 reps.

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3201 Skyline Dr. Pineville
LA 71360