Join us for a New Years Eve WOD! Come ready to workout and get your sweat on! (Bring a friend) We will start the WOD at 9:00pm Sharp! No I’m not going to tell you what the WOD is!! Bring something you like to drink and we can do a late pizza order (Not Zone Friendly) Vacation was fun, but home is where the heart is!

What are your goals for the New Year? Do you make new year resolutions?

“MERRY CHRISTMAS”
Luke 2:7
And she brought forth her firstborn son and wrapped him in swaddling clothes, and laid him in a manger, because there was no room for them in the inn. (His name is Jesus he lived and died for you and me) Enjoy some time with friends and family! I will see you when I get back.

For those of you that feel the need to workout today!

100 Pushups
50 Burpees
100 Situps
50 Burpees
100 Squats
50 Burpees
100 Pushups
For Time:
Post times to comments!

Almost Christmas what a fun time of year! Happy Birthday to BIG SEXY! Big Sexy has picked or rather put together this lung burner!

3 Rounds
Row 500 or Run 400 meters
15 Thrusters 95/65
20 Pullups
25 Diamond Heart Pushups
30 Situps (abmat Butterfly)
For Time:

Front squat
1-10-1-20-1-30
After You have finished your front squats
7 Rounds
5 Pullups
7 burpees
For Time:
Are you more concerned with time or form? Do you apply the 80/20 rule to your workout? Are you sloppy? Are you to perfect? What is your opinion?

“Diane”
21-15-9
Deadlift 225/155
HSPU
For Time:
We don’t find time to workout we make time to workout! Fitness, health, strength, lean mass, endurance, speed etc. has to be worked for. Everybody wants the easy way out! I’m here to tell you there isn’t one!

3 Rounds
5 Rope Ascents
21 Ring Dips
50 Squats
For Time:
The key to developing the cardiovascular system without an unacceptable loss of strength, speed, and power is interval training!

“Jesus is the reason for the season”

If you give a 100% the out come is never a disappointment!
5 Rounds
Thrusters 15 reps 135/95
Run 400 Meters
For Time:
Makesure you dress warm we will run outside!
Yes we will have class, I’m a southern Yankee girl we do not close the gym for a few flurries! Rest well! Christmas is always so much fun!

150 Kettlebell Swings 70/53
Everytime you stop to rest or put the kettlebell down you will do 50 DU’s (Newbies will row 500 meter)
For Time:

I know this is a very stressful time of year, hang in there it’s almost over! Try not to let the stress in your life keep you out of the gym. Exercise is great for stress!! You guys and girls are great I look forward to working with you every day! You all have a place in my heart! Congrats to Brad on another baby boy! Also check out our Holiday hours!

Squat Clean
1-1-1-1-1-1-1
And then
21-15-9
Box Jump 24/20
Thrusters 65/45
For Time:
Power is in simplest terms, “hard and fast” Jumping, punching, throwing, and sprinting are all measures of power!

21 Pullups
21 HSPU
18 Pullups
18 HSPU
15 Pullups
15 HSPU
12 Pullups
12 HSPU
9 Pullups
9 HSPU
6 Pullups
6 HSPU
3 Pullups
3 HSPU
For Time: All Pullups are NO KIPP and Nose to floor on HSPU
Sorry no picture I need to take more! I do have one other workout to choose from, but I can’t get it to post the way I want it to read!