Wednesday November 14th – Diamond Hill CrossFit
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Wednesday November 14th


Wednesday November 14th

Every year at the Holidays DHCF members have helped local charities with donations, of toys or items of clothing for RI or MA families in need. Our first year we collected toys for Hasbro Children’s.We also have donated money to Orphanages in Colombia by purchasing stuffed toys, “Toys for Tots” through the scouts and one year collecting clothing items for families in MA. This year we will be collecting items for Moms and their children in the Sstarbirth program

“SSTARbirth is a long-term, residential substance abuse treatment program specifically designed for pregnant, postpartum and parenting women.  SSTARbirth is the only specialty program of its kind, in the state of Rhode Island.

There will be a box for items. Some suggestions for items are

Diapers & pull ups,


winter pjs with feet ranging from size newborn to 5t,

crib sheets,

Walmart gift cards would also be appreciated asd the Mom’s go once a month to purchase items for children and themselves.

The deadline will be Nov. 30th.

Thank you all in advance!


Part 1: “Toasted” AMRAP 6 – 5 Goblet Squats, 7 SDHP, 9 KBS.

Part 2: Back Squats

Every 3 Min. 6,4,2,1,2,4,6.

Build to Heavy 1 then drop back down.

Notes: “Toasted” is a warm-up for Back Squats, use a lighter weight than normal on KB. Build to heavy single on back squats, then try and do more weight on the way back down. IE your 2nd 2,4,6 should be heavier than 1st.


Part 1: EMOM 8 – 5 Back Squats(add weight every 2 rounds).

Part 2:

AMRAP 6 – 5 Goblet Squats, 7 SDHP, 9 KBS. Rest 2 min.

AMRAP 6 – 5 SDHP, 7 KBS, 9 Gob Squats. Rest 2 min.

AMRAP 6 – 5 KBS, 7 Gob Squats, 9 SDHP

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