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CF Blog December 4

C792E5C2-0C87-4839-8EE0-69A8E58A80ECStrength: 20 Minutes to find a 3RM Back Squat, then 1 x max reps @ 80% of 3RM

WOD:
3 Rounds
400m Run
12 Power Snatches (115/80)
6 Bar Muscle-ups*

*Sub 12 C2B Pull-ups or 6 Jumping Bar Muscle-ups (no dips)

CONDITIONING WOD:
“Dirty Thirty”
30 Box Jumps
30 Jumping Pull-ups
30 KB Swings
30 Lunges
30 K2E
30 DB Push Presses
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double Unders

*

Momma’s Quote of the Week: “Failure at some point in your life is inevitable, but giving up is unforgivable.”—Joe Biden

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New Limited Edition Tanks and Tees are IN!!!  $25 While Supplies Last!!
IMG_6785

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Christmas Schedule:
Ultimate Christmas Party – Saturday, Dec 16!
Sunday Dec 24 – 11am ONLY

Christmas Day – 10am (this is tentative)
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm

New Years:
Jan 1 – 10 and 12 ONLY

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The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

Please return all unwrapped donations to the gym by Monday, December 11!!!

*Wish list items are on display at the entrance of the gym!!!

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