I can’t believe it is already 2017! I hope you had a Happy New Year celebration. I certainly did. I got to babysit for Devon, my granddaughter, all night! What fun! Oh the memories!

For those of us that have put on a few pounds over the holidays, I want to urge you NOT to go on a diet! With every diet that is temporary, you lose weight quickly and gain it all back plus 5 pounds! Don’t do it!!!! Instead, eat well. Eat every meal like you would if you were inviting your beloved pastor over for dinner. Don’t stand in the kitchen eating over the sink. Plan your meals and treat yourself to well thought out good nutrition on the fancy dishes! See how taking care of yourself works better than punishing yourself for whatever you did wrong last year!

MONDAY 1-2-17
Strength WOD: Back Squats
5 reps x 3 sets
"Tough Little Cindy"
AMRAP in 10 minutes:
3 Chest to Bar Pull-ups
5 Ring Push-ups
7 Jumping Back Squats (50,35)

TUESDAY 1-3-17
For time:
15 Bar Facing Burpees
5 Clean & Jerk (225,155)
12 Bar Facing Burpees
4 Clean & Jerk
9 Bar Facing Burpees
3 Clean & Jerk

For time:
21 DB Thrusters (fast and heavy)
400 meter Run
18 DB Thrusters
400 meter Run
15 DB Thrusters
400 meter Run

AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols-alternating
15 Pull-ups

FRIDAY 1-6-17
Strength WOD: Power Cleans
3 reps x 5 sets
3 Rounds for time:
5 Wall Walks
1 Shuttle Run 1-2-3-2-1
20 Double Unders

Open Gym from 8-10am
sign up if you think you want to come

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