5kMina, Tiffany, Jeff, Andrea, Ryan, Lois, Liz, Lou, Lisa, Adri, Jen, and Karen representing at the 2013 Hot Chocolate Run for Safe Passage.

1. Skill practice: EOMOM 8, 10 thrusters (45/33) on odd minutes, 15 sec L-sit on even. If you beat 15 seconds last time, try 20.

2. Strength Front squat 5-3-1+ (75-85-95% of your W1RM) Bench press 5-3-1+ (75-85-95% of your W1RM)

Novices: don’t worry about percentages. Do six sets of three, going up in weight each set (3-3-3-3-3-3).

3. Conditioning:

Competitors: "Amanda" 9-7-5 reps for time of muscle-ups and squat snatches (135/95lbs). Penalty of one burpee for every second over 6 minutes (capped at 50). No scaling.

CrossFitters: β€œPower Elizabeth” AMRAP in 1:15 of power (or muscle) cleans (if you get to 21 before time is up, move on to dips) AMRAP in 1:15 of dips (if you get to 21 before time is up, move on to power cleans) AMRAP in 1:00 of power cleans (to 15, etc.) AMRAP in 1:00 of dips (to 15) AMRAP in :45 of power cleans (to 9) AMRAP in :45 of dips (to 9)

Novices: 15-10-5 reps not for time of muscle cleans and dips.

Have fun!

Remember, we've got some new classes starting tomorrow. At PVCF Hadley: Open Gym from 7-9am M-W-F (no 7:30 WOD). At PVCF Northampton: evening classes are now 4:15, 5:30, and 6:45. Enjoy!