I’m ba-aack! I want to thank everyone who filled in for me, training classes, while I was gone. Some of you, I saw, need to learn to write smaller on the board to make room for the 6pm athletes. Other than that I heard of no problems. It’s so nice to know I can be gone and not have everything fall apart.
Next Saturday Feb. 18, 2017 at 6pm at Wings Etc. is our anniversary dinner. Please sign up and let me know how many people will be joining you before Tuesday. That’s when I have to get the food order in for the restaurant. Come enjoy a dinner on us. This is my appreciation for you who have made this business successful!
MONDAY 2-13-17 "Kettle Bell WOD" 5 Rounds for time: 10 KB Cleans-5 each side (53,35) 15 Goblet Squats 20 Lateral KB Swings-10 each direction 100' Farmer Walk-50' each hand TUESDAY 2-14-17 Strength WOD: Deadlift 5+ reps x 1 set then: For time: 21-15-9 DB Thrusters (50,35) Ring Rows WEDNESDAY 2-15-17 "Partner WOD" AMRAP in 8 minutes: Person A 20 Lunges Person B Plank Hold* Trade places Person B 20 Lunges Person A Plank Hold=1 round Rest 5 minutes, then: AMRAP in 8 minutes: Person A 7 Strict Pull-ups Person B OH Hold (75,55) Trade places Person B 7 Strict Pull-ups Person A OH Hold=1 round *If the person holding needs to take a break, the other person stops working but must add 1 rep to the required movements. If the preson working takes a break the one holding does not rest! THURSDAY 2-16-17 "Fight Gone Bad" 3 Rounds for Reps: 1 minute of: Wall Balls (20,14) to (10',9') Sumo Deadlift High Pulls (75,55) Box Jumps (20,18) Push Press (75,55) Row for Calories Rest FRIDAY 2-17-17 Strength WOD: Shoulder Press 5 reps x 3 sets then: 3 Rounds for time of: 25 Double Unders, or attempts 20 Med Ball Twists (20,14)* 100 Single Unders, no substitutes 10 Toes-2-Bar *touch ball to floor on each side while holding V position, each touch is a rep SATURDAY 2-18-17 Open Gym from 8 to 10am then: Anniversary Dinner at 6pm Wings Etc. in Jackson