We’ve asked several times for members to cancel their reservation if they will not be attending class.  This is becoming a problem for our busiest hours and is short changing others from working out.  We can all agree that it’s not fair.  As of December 1 we will be charging a $2 fee to members accounts who fail to cancel their reservation.  It only takes 2 seconds to cancel, please find the time to do so if you are not going to show. Thanks and we

<3 you.

Paige and Brad say, ” Cancel your reservation…or else!”

Workout of the Day
500 Meter Row Sprint

Then

15 Minute AMRAP
-20 Double Unders
-10 Knees to Elbows
-200 Meter Run

WEDNESDAY

Every Saturday in December will be bring a friend day.  We know everyone is dying to see ” how you do it”, so invite them on over for a WOD .

Lots of improvement on the OH Squat!

Workout of the Day
Shoulder Press 3x3

Then

For Time:
-2 Squat Cleans (135/95)
-4 Push Ups
-6 Kettle Bell Swings (53/44)
-4 Squat Cleans
-8 Push Ups
-12 Kettle Bell Swings
-8 Squat Cleans
-16 Push Ups
-24 Kettle bell Swings
-32 Pull Ups

TUESDAY

Our Christmas party will be December 10th at 4PM!  It’s a pot luck so bring your favorite dish.  We will also be playing white elephant so bring a present that is $20 or less.  Any ideas on what dish you will be bringing?  I do recall someone bringing delicious venison wraps to the Thanksgiving party and they were amazing.  The bacon cookies weren’t so bad either!  ::hint hint::

Yummy.

Workout of the Day
Overhead Squat 3x3

Then

21-15-9
-Overhead Squats (115/85)
-Air Squats

MONDAY

Hope everyone had a great holiday weekend!  Now it’s time to get back to the grind and I have a hunch that everyone owes me some burpees.  But hey, it was worth it!  Also please tell your friends and family to get signed up for the Whole 9 Seminar in January!

Chris is texting for time!

Workout of the Day
Push Press 3x3

Then

21-15-9
-Dips
-Ring Rows
-Push Ups
-Pull Ups

SATURDAY

Everyone has been asking me how I sleep.  Well here it is.  I prefer to sleep in a collared shirt with a toga wrapped around.  And standing, always standing.  8-10 hours is my desired amount.

Chelsy always guards me.

Workout of the Day
5 Rounds for Time:
-15 Thrusters (135/95)
-400m Run

FRIDAY

We will be open for 9am and 10am.  Get ready to burn that turkey off!  Class sign up is not required.

Getting low with slamballs.

Workout of the Day
“Tabata This”
-Row for calories
-Push Ups
-Pull Ups
-Sit Ups
-Squats

8 Rounds of 20 seconds work and 10 seconds rest on each exercise.  1 minute rest between each stations.

THURSDAY

We are closed today
Happy Thanksgiving everyone!  Enjoy your day and eat healthy! 

Gobble Gobble.