SATURDAY

We want to say thank you to everyone for making 2011 such a great year.  We love you guys and look forward to training you for another year!  Have a safe/fun weekend!

Amber’s form > Johnny’s….  but in his defense.. his pants were about to explode off his body.

Workout of the Day
“Nancy”

5 Rounds
-400 Meter Run
-15 Over Head Squats (95/65)

FRIDAY

What workout stands out the most in your mind from 2011?  Was it pure torture or was it a blast?  Post to comments!

Bryan!!!!! Come back!!  We miss youuuuuuuuu.

Workout of the Day
1 Heavy set of 3 Dead Lift

Then

3 Rounds for time:
-10 Box jumps (24/20)
-15 Toes to bar
-20 Pull-ups

THURSDAY

In case you didn’t know http://whole9life.com/ offers discounts for couples attending the seminar and also kids under 18 can come for free.  If you have already attended this seminar, which I know most of haven’t, they will give your parents 50% of their registration in the future!  Pretty sweet deal if you ask me.  CLICK HERE FOR MORE DETAILS

The 9 stands for the 9 elements of health that the seminar will cover.

Workout of the Day
Planks 3x3

Then

5 Minute AMRAP
-3 Thrusters (95/65)
-6 KB Swings (44/35)
5 Minute AMRAP
-3 Squat Cleans(95/65)
-6 Hand Release Push Ups

WEDNESDAY

This weekend we will be on regular schedule.  It’s the last weekend of 2011 so let’s end it on a good note.  Bring your friends!

Not much has changed lol.

Workout of the Day
Shoulder Press 3x3

Then

1 Round for Time:
-200 Meter Run
-30 Double Unders
-25 Sit Ups
-25 Push Ups
-30 Double Unders
-25 Slam Balls
-25 Pull Ups
-30 Double Unders
-200 Meter Run

TUESDAY

If you haven’t registered for the Whole 9 seminar yet you better get on it.  The price goes up $15 dollars December 30!  Click the link to the left to sign up!

Look at that form!

Workout of the Day
Back Squat 3x3

Then

7 Minute AMRAP
-10 Sumo Dead Lift High Pull w/ KB(53/44)
-10 Kettle Bell Swings (53/44)

Then

5 Minute AMRAP
- 5 Over Head Squat (115/85)
- 5 Goblet Squats w/ KB (53/44)

MONDAY

We hope you all had a great Christmas!  Just a reminder to everyone, we are on regular schedule today so there are plenty of opportunities to come get a workout in!

Scott G.‘s wife drops in for a Saturday WOD.

Workout of the Day
Bench Press 3x3

Then

5 Minute AMRAP
-1 Dip
-1 Ring Row

* Add one rep each round.  Example- Round 2 will be 2 Dips, 2 Ring Rows

Then

7 Minute AMRAP
-5 Push Press (95/65)
-5 Burpees

SATURDAY

Hey everybody if you are waiting around to sign up for the Whole 9 Seminar then stop your waiting and sign up.  We need to fill a good bit more spots and we need your help to do it.  Get it done now and you can save some money, the seminar isn’t until Saturday, January 14th!  Sign up HERE , it is well worth it.

Oh God, Jeremy’s been cloned!

Workout of the Day
2 Rounds for Time:
-400m Run
-40 Pushups
-400m Run
-40 Situps
-400m Run
-40 Squats
-400m Run
-40 Burpees