WOD Wed 11/17/15

1. Yoga this Saturday at 10am.  This is part of your membership and part of having a healthy, strong and balanced body.  Plus all the girls dig it! #yoga #balance #fitness #allthegirlsdigit

2. Due to the Christmas Tree lightning on Friday we will have no evening classes.  We will however have open gym from 4pm until around 6pm. We will make up for it Saturday at 9am. #concordtreelighting #smalltownfun 

3. We have Gift Certificates for you to purchase for Christmas Gifts.  You know you want give the gift of strength, confidence and pain to your friends and family this year. #giftcert #crossfitchristmas #unitegear #giftofpain

A. Banded Knee Extensions 3x20 (8min)

B. DL 2x5@75%, 1 set Max Reps (10min)

C. 3RFT (15min)
500m Row
50 Thrusters (45/35)