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Box jump 
CrossFit Lumberjack lost four members to the recent shooting rampage at Fort Hood. In honor of the numerous victims of this tragedy and their families, they are asking the CrossFit community to come together in a single workout, the "Lumberjack", on December 5th. They are also taking donations for ongoing medical care of the surviving victims.

CrossFit Endurance is a great resource for effective endurance training. There is solid evidence that endurance athletes benefit from short duration strength/power work. The development of high output anaerobic exercise will have significant benefit in increasing aerobic capacity.


Our holiday party will be on December 18th, 6:30 p.m. at Mike Duffy's in Kirkwood. Food will be provided. Come celebrate with us!

Wednesday Strength/Skill Work: Deadlift 5 X 4. Follow each set of deadlifts with a set of alternating Kettlebell presses, 12 on each arm.


3 Responses

  1. Trey

    Nice form! Of course, it looks like she's jumping on top of a single weight plate…excellent 4 inch vertical!! 😉 Juuuust kidding, Christina–don't kick my butt the next time I see you…

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