Congratulations to our very own Coach Josie and Rob on their engagement this weekend. Rob popped the question on Saturday at Constitution Gardens in D.C. with a sunset view of the Washington Monument, a candlelit display, surrounded by close friends and family. They have been dating for almost three years, and met right here at Crossfit Hard. Best wishes to the happy couple!

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2017 Cycle 2 Day 22

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Thanksgiving Week Class Times
-Monday, Tuesday, Wednesday, - Normal
-Thursday - Turkey Chase (Bethesda), 10am Class ONLY
-Friday - Normal
-Saturday - 9 & 10am ONLY

Have you ever gotten super lost? What happened?

Bench Press (5 Sets of 6 Reps.)

Every 3:00 for 5 Rounds:

6 Bench Press (heavier than last time)

10 Lateral Shoulder Fly (each arm)

Metcon (AMRAP - Rounds and Reps)

17:00 AMRAP

40 Goblet Lunges 53/35
60 DUs
800m Run

Rx+ - 70/53
Rx - 53/35
Sc - as needed.

40 lunges total (20 per leg)

The run counts as 1 rep.


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