In Pairs, 30min AMRAP:
100 Double Unders
80 KB Swings (32/24)
60 Wall Balls (9/6)
40 Burpees
​20 Deadlifts (120/90)

A) Back Squat 3x3 @ 90%
B) For Time:
     21 - 15 - 9
     Power Snatch (40/30)
     Wall Balls (9/6)
​     TTB

***GOOD NEWS***
We have been told tha tomorrow (Thursday 29th December) our roofing repairs will be complete!
Today's classes are as follows, and will run as outdoor based workouts (be prepared);
5-6, 6-7 & 7-8pm.
Tomorrow there will be NO Dawn Patrol (6.15am) class, as repairs will be underway, but ALL OTHER CLASSES will run AS NORMAL.
We will also be having a Weightlifting class 8-9pm (for one Thursday ONLY) to make up for today's missed session.
On behalf of TEAM CFAY we would like to thank evryone for their help and patience during this time - our members' response to this situation has been amazing. Lots of you got involved in our home workout challenges and we also had a great group come along for our 5k run too!
The rest of our festive hours will be the same (outlined in the picture below).

Today's outdoor workout will be;
A) OMEM x 10
EVEN - 10 burpees
ODD - 10 KB Swing (32/24)

B) For Time
 Buy in: 200m Walking Lunge
3rds
20 Alt. KB Snatches (32/24)
20 Ball Slams (9kg)
20 box jumps (24"/20")
Cash Out: 200m Walking Lunge

Tomorrow's WOD (29.12.2016)
12 Days Of Christmas - Christmas themed fancy dress is mandatory ;)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
For Time:
1 200m Run
2 Strict HPSU
3 Pistols (on each leg)
4 Deadlifts (50/70)
5 Thrusters (50/70)
6 KB Swing (32/24)
7 C2B
8 HR Push Ups
9 TTB
10 Power Cleans (50/70)
11 Burpees
12 Squat Snatches (50/70)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
For Time:
1 200m Run
2 Strict HPSU
3 Pistols (on each leg)
4 Deadlifts (50/70)
5 Thrusters (50/70)
6 KB Swing (32/24)
7 C2B
8 HR Push Ups
9 TTB
10 Power Cleans (50/70)
11 Burpees
12 Squat Snatches (50/70)

In Pairs, 1 works/1 rests;
Run 1 mile (200m intervals)
30 HSPU (6" Deficit)
60 Box Jumps (24"/20")
90 TTB
60 Box Jumps (24"/20")
​30 HSPU (6" Deficit)
Row 2k (250m intervals)

A) Weighted Pull Up 5x5
B) 4RFT:
      400m Run
      20 Pull Ups
      10 Power Snatch (50/35)

A) Back Squat 6x2 @ 90%
B) 10 min Ascending Ladder:
      1 Power Clean (80/60) 
      2 Burpee Box Jumps (24/20)
      2 Power Clean
      4 BBJ
      3 Power Cleans
      6 BBJ.....

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

A) OMEM x 10
      1  Snatch +1 Hang Squat Snatch +1 OHS
B) 'Nate' 
      20min AMRAP:
      2 Muscle Ups
      4 HSPU
      8 KB Swing (32/24)

A) Push Press 6x1 @ 85% of 1RM
B) 'Fran' 
       21-15-9
       Thrusters (40/30)
​        Pull Ups

In Teams of 3:
For Time:
1 mile run (200m Relay)
60 Burpee Box Jumps (24/20)
42 Mucle Ups
60 Burpee Box Jumps (24/20)
30 Rope Climbs
60 Burpee Box Jumps (24/20)
18 Clean & Jerks (90/65)
100 Calorie Row