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:
*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!
If you had an extra room in your house what would you use it for?
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
Front Rack KB Lunges
Russian KB Swings
*Use the same kettlebell for both movements
Front Rack KB Lunges: https://www.youtube.com/watch?v=nUqpvwJOd6k
3 MIN AMRAP
2 Push Ups
5 Sit ups
Out of Town WOD
10 min AMRAP
6 Pull-ups or Pushups
12 Lunges, with dumbbell if possible