Monday, December 9

Strength: Deadlift

Conditioning: EMOM for 7:00
4 Burpees & 8 Wall Ball (20/14#)
THEN 3:00 AMRAP KB Swings (55/35#)

Who is interested in participating in a local CrossFit challenge to help the American Red Cross? It's a pretty cool concept, really.
Step 1 - let us know you're interested so we can register the gym and be part of the region-wide event.
Step 2 - go to a local Red Cross and donate blood between Dec. 20 and Jan. 5
Step 3 - show up here at the box ready to rock on Saturday, January 11
That's it!
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• There's NO COST to participate (your blood donation is your entry fee). If you are unable to donate, you may recruit someone in your place.
• ANYONE can do this workout - it's a 10:00 AMRAP where you rotate through 2:00 stations of rowing, Burpees, box jumps, lunges, and jump rope.
• The final score is the total combined reps for the entire gym...and the winning gym in Middle TN receives a new Concept 2 rower.
• All the details are laid out here: http://www.redcrossblood.org/CrossFit
  
  

“Historically, during the winter months of November, December and January, fewer donors make the time to give blood due to competing seasonal activities, celebrations and holiday shopping,” said Tim Ryerson, CEO of the Red Cross Tennessee Valley Blood Services Region. “By doing something that doesn’t cost a thing, you can give an amazing gift – you can offer hope to a patient in need.”

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