WOD 120111

15 Min. AMRAP

50 Double Unders

15 Sots Press

Welcome to The Box David!

If anyone is in the market for Inovate shoes, go to the website 6p.m., they are having a great sale and it won't last long.

WOD 113011

70 Air Squats

60 Kettle Bells

50 Burpees

40 Push Ups

30 Pull Ups

20 Overhead Lunges w/ plate

10 Wall to Wall Sprints w/ same plate

Welcome to The Box Jan! It's time to pay our December dues. And also...as a completely off the wall side note, I encourage you all to look up the youtube video "Boredshorts kids tv episode 6" It will make your day.

WOD 112911

Diane meets Elizabeth

21-15-9

Deadlift 225/155

Handstand Push Up

21-15-9

Power Clean 135/95

Ring Dips

Welcome to The Box James!

I will be coaching a 5:30 A.M. class on Monday, Wednesday and Friday, starting this Wednesday. If you would like to start coming at that time or know someone who likes to get up crazy early, please join us.

Fight Gone Bad

Buy in...2 Min Farmer Carry

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3 - 1 Minute Rounds

Row for Calories

Box Jumps - 20"

Push Press 75/45#

Sumo High Pulls 75/45

Wall Balls 20/14#

Rest

Hope you all had a wonderful Thanksgiving weekend. It's good to be back to normal so let's kick some butt in the gym and counteract the garbage I know most of you will be digesting in this coming month. Our biggest loser starts on January 1st. We will do like last year and do body fat measurements and teams but this time instead of ending on Valentines Day, let's go all the way to St. Paddy's Day. You must be a participating and paying member of the gym to enter the contest and the winning team will win the pot of money. $20 a person to enter so recruit anyone who would like a boost on spring after the holidays.

sunday wod @ 1:30

Thanksgiving "The Real Story"

Thanksgiving "The Real Story"

The Geroge Washington 1789 Thanksgiving proclamation.

Whereas it is the duty of all Nations to acknowledge the providence of Almighty God, to obey His will, to be grateful for His benefits, and humbly to implore His protection and favor--and whereas both Houses of Congress have by their joint Committee requested me "to recommend to the People of the United States a day of public thanksgiving and prayer to be observed by acknowledging with grateful hearts the many signal favors of Almighty God especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness."

Now therefore I do recommend and assign Thursday the 26th of November next to be devoted by the People of these States to the service of that great and glorious Being, who is the beneficent Author of all the good that was, that is, or that will be -- That we may then all unite in rendering unto Him our sincere and humble thanks -- for His kind care and protection of the People of this Country previous to their becoming a Nation -- for the signal and manifold mercies and the favorable interpostions of His Providence which we experienced in the tranquility, union, and plenty, which we have since enjoyed -- for the peaceable and rational manner, in which we have been enabled to establish constitutions of government for our safety and happiness, and particularly the national One now lately instituted -- for the civil and religious liberty with which we are blessed: and the means we have of acquiring and diffusing useful knowledge; and in general for all the great and various favors which He hath been pleased to confer upon us.

And also that we may then unite in most humbly offering our prayers and supplications to the great Lord and Ruler of nations and beseech Him to pardon our national and other transgressions -- to enable us all, whether in public or private stations, to perform our several and relative duties properly and punctually -- to render our national government a blessing to all the people, by constantly being a Government of wise, just, and constitutional laws, discreetly and faithfully executed and obeyed -- to protect and guide all Sovereigns and Nations (especially such as have shewn kindness onto us) and to bless them with good government peace and concord -- To promote the knowledge and practice of true religion and virtue, and the encrease of science among them and us -- and generally to grant unto all Mankind such a degree of temporal prosperity as He alone knows to be best.

Given under my hand at the City of New York the third day of October in the year of our Lord 1789.

George Washington

WOD 112311

Grace meets GI Jane
30 Clean and Jerks
100 Burpee Pull Ups
For Time
On December 15, 2010, Justin Schmalstieg lost his life in Afghanistan serving our country as a Marine. Staff Sgt. Justin Schmalstieg was working as a bomb tech in Afghanistan. He completed his mission when a roadside bomb he was working to diffuse went off.
Justin aka Schmalls has been a long time athlete of Oceanside CrossFit. He was an incredible athlete, a great person, and a loving husband. Many OCF have enjoyed the privilege of his competitive spirit. He always gave it his all, left his sweat on our gym floor, and made us all better athletes just trying to keep pace with him. Justin was only 28 years old when he gave the ultimate sacrifice for all of us in the defense of our nation; against those who would wish to do us and our own families harm. Oceanside CrossFit would like to thank him and his wife Ann on December 10th, 2011 by hitting his Hero WOD “Schmalls” and raising money through the sale of his t-shirt.

We will be doing the WOD on Friday December 9th. If you would like to receive a t-shirt and give to the cause please contact the link below. Everyone that signs up and participates will get a Schmalls t-shirt.

www.Kotisdesign.com/oceansidecf