CrossFit Hard in conjunction with Manna Food Center, is running a food drive, and we need your help! Join our efforts to collect as much food as possible to be donated to the hungry all over Montgomery County just in time for the holidays.

Dates: November 8-November 22

Collection Site: There will be boxes placed inside CrossFit Hard. Please bag any heavy items.

What to donate: all items must be non-perishable; see below for specific items 

Please consider donating the following items:

*Peanut Butter

*Canned vegetables

*Canned Fruit

*Canned tuna

*Boxed pasta

*Boxed Mac n Cheese

Questions: Ask any coach and they will be able to give you more information! If you would like to know more about Manna Food Center, check out their website: www.mannafood.org

                                                              

                                                              

Please give all that you can; you can make a difference this holiday season! 

 

WOD 110316

If you had an extra room in your house what would you use it for?

Warm-up 16

3 x 10 Lunges
3 x 10 Good Mornings
3 X 10 Supermans

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 –Toe-to-Rings x 10 reps
Station 2 –Plank from Elbows x 60 seconds
Station 3 –Ring Rows x 10

Metcon (Time)

For Time:
Front Rack KB Lunges
40-30-20
Russian KB Swings
20-15-10

*Use the same kettlebell for both movements

Front Rack KB Lunges: https://www.youtube.com/watch?v=nUqpvwJOd6k

Cash Out

3 MIN AMRAP
2 Push Ups
5 Sit ups
10 Squats

Out of Town WOD

10 min AMRAP
6 Pull-ups or Pushups
8 Dips
12 Lunges, with dumbbell if possible

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