Emalee’s 29th Birthday Party & Family Dinner Night

When: Friday, December 7, 2012

Where: Tromello Residence 2609 Grayson Ct., Simi Valley CA 93065

Time: 7:00 pm

Info: Since Em can’t go anywhere for her birthday this year. We decided that you all should come to her. It is also a great excuse to have a family dinner night!! Please join us this Friday for fun Birthday festivities and good times.

CrossFit Kinnick Battle of the Boxes

When: Saturday, 12/15/12

Where: CrossFit Kinnick (Upland, Ca)

Time: All Day

Info: Crossfit Kinnick will be hosting the BATTLE OF THE BOXES – OLY Edition on Saturday, December 15th, 2012 @ Crossfit Kinnick in Upland. This is a Team Competition where the teams will be competing for prizes for their gyms. The winning team in the Advanced division will get to take home the “Golden Kettlebell” to display at their gym until they defend it at the next Battle of the Boxes.

Come out and cheer on Mike, Daniel, Katie, and Julie as they attempt to take home the title!


When: Friday, December 21, 2012

Where: The Pena Residence: 1449 Suffolk Ave, Thousand Oaks CA 91360

Time: 6:00 PM

Info: This will be our first annual holiday party!! Everyone is invited to Juan and Angie Pena’s house for some good old fashion holiday fun with your box mates. Please bring an appetizer or beverage to share. In addition, we want to do a white elephant gift exchange. For those that want to participate please bring a wrapped gift priced around $20, it can be a gag gift or something fun. We look foward to seeing you all dressed up in holiday gear. You can count on the Tromello family to have on awesome Chistmas sweaters for your viewing pleasure.


500 M. Row

25 Push Jerk (45/35/15)

25 Front Squats


3×5 Ball Up into Extension


Front Squat

2 Rounds

7 @ 65%

5 @ 75%

3 @ 85%



400 M. Row

50 Push Jerk (135/95) (115/75) (95/65) (75/55)

50 KBS (70/53) (53/35) (44/26) (35/18)

400 M. Row


Shoulder Mobility

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