It's exactly a week till Thanksgiving and its day 1 of our Holiday body weight challenge. Everyone must do 2 burpee's today wherever you are.

The point of the challenge is to keep you engaged and doing something physical no matter where you travel or what you do.  

Here’s the kicker?.. if you miss a day, you must make up the day you missed and that days, so it will behoove you to not fall behind. When you start getting further into the challenge you don’t have to do all your burpee's at once. You can spread them throughout the day.

We are doing a contest for you as well.  Take a funny picture or make a video of you doing burpee's in a cool place.  

Post it to our Facebook event here!  and then tag CrossFit Hard's page by doing @crossfithard.  At the end of the challenge we will do something special for the best picture or video. 

Stay engaged.  Have fun.  Do some burpee's, and don’t let your fitness fall behind this holiday season!  

Remember you could look this good if you stay on track and hit your burpee's every day!

Remember life begins at the end of your comfort zone!

Stay healthy and hit your burpee's,

Coach Graham


QOD - What’s your favorite tradition (family, holiday, etc.)?

Today's WOD


General Warm Up
3 rounds of:
Star Jumps x 20
High Knees x 20
Butt Kickers x 20
Mountain Climbers x 20
Lunges x 20

Arm Circles x10/10
Across The Body Arm Swings x 20
Shoulder Rolls x 10/10
Torso Rotations x 10/10
Hip Circles x 10/10
Leg Swings x 10/10
Good Mornings x 10
Push Ups x 10
Air Squats x 10


Skin the Cats (Progressions)

Muscle-ups (progressions)

Metcon (Time)

Five (5) Rounds for time:
150 Meter Row
15 Wall Ball Shots (20/12 lbs)



A message from member, Alexis Kahn:

I'm hosting an Arbonne party at my house on Saturday Nov 29th from 2-4. Where I will be going through more information about the Arbonne brand in addition to offering free samples of the items from both the skincare and nutrition lines. This event is open to all Crossfit Hard members and friends, however I do need an RSVP to secure your spot. Please email me by Thursday, November 19th to Thats today so act right now!!!



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