Is Brad levitating? Comments below please

Is Brad levitating? Comments below please

We are already on day 13 of our holiday body weight challenge so today you must all do 26 burpee's!!! If you don't tomorrow you will have to do 54!!!

This challenge is continuing through Jan 7th. Be consistent and true to your fitness and you will will have completed 2550 total burpee's on completion of your mere 100 that day! 

Remember to 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!  

***The new healthy meal service - Fit Fuel Prep update***

Due to a computer system issue the service will now begin delivering Monday, December 7th. Orders for that Monday are due by this Friday December 4th by 11:59pm.

The menus will change every week so you don't get bored (Paleo, Traditional and Customized).

They will deliver fresh right to your door or you can have them delivered to the gym every Monday and Thursday.

Check out their website: www.fitfuelprep.com

Use coupon code -  Bacon on your first order to get $20 off.

We then have an ongoing $5 discount using this revised coupon code - CFHARD

If there's any "invalid shipping method" error please email them directly and they will have it added; since it's a new area & some aren't added yet!
 

Remember 70% of how you look is down to what you eat. If you haven't been dialing in your nutrition of late and are struggling to find time to prep healthy meals give these a go.

Stay healthy, eat well and hit your burpee's,

Coach Graham



How was your nutrition over Thanksgiving?

A reminder we will be hosting Guest Days this Thursday December 3rd through Saturday December 5th. These workouts will be mostly partner WOD’s , with relatively simple and fun movements.

We encourage members to bring a new guest in each day to any of the regularly scheduled class times.

Today's WOD

Warm Up

Shoulder Prep movements

5 Slow Push-ups, keep scaps squeezed back, hands in tight
5 Push-ups, keep scaps squeezed back, hands WIDE
5 Diamond Push-ups

Wide Chin-up grip (shoulder retractions)
2-3 Strict wide grip chins
2-3 strict shoulder width chins
2-3 strict hands touch chins
2-3 strict Wide grip pull-ups
2-3 strict normal pull-ups
2-3 strict hands touch pull-up

Shoulder Press

Five sets of:
Dumbbell Shoulder Press x 6 reps
Rest 60 seconds

Farmer’s Carry x 50 Meters
Rest 60-90 seconds

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:
4 Pull-Ups
8 Push Presses (95/65 lbs)

Rest 3 minutes, and then . . .

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

Comment

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