Nutrition Seminar - Chrsitmas Hours - Lost and Found

"You will bring out the best in yourself, by looking for the best in others" - Gene Bedley

 

 

For those that didn't get to see Jake Hayes eat his (4) pieces of pie for time....

 

 

Nutrition Seminar is Coming

 

We will be doing another nutrition seminar in early January.  This seminar will be free and open to all members who want to know how to both live a healthier lifestyle AND shrink their waste-line.  It's NOT a diet...it's a lifestyle that will let you sleep better, have more energy, drop the fat and gain the muscle.... everything our bodies were meant to do. 

 

 

Holliday Hours

 

Just a heads up on what the plan is for the days leading up to and after Christmas and New Years. 

- Dec 24th open until 1pm

- Dec 25th - CLOSED  "Merry Christmas!!!"

- Dec 31st - open until 1pm

- Jan 1st - Opens at 12:00  We will have a New Years Day WOD for everyone, then Nick and Dennis will do their Burpees from Hell for the food drive. 


Lost and Found

We have a lot of coats, wrist wraps, jump ropes, etc, etc that are accumulating at the box.  If you think you have left anything behind, check the box by the coat rack please and take your items home.


Tomorrows WOD:

A) Shoulder Press
     In 15 minutes, build up in weight from 3 reps to 1 rep...dump weight and repeat. 
     Set 1 - 3 reps
     Set 2 - 2 reps
     Set 3 - 1 rep
     Set 4 - 3 reps
     Set 5 - 2 reps
     Set 6 - 1 rep 
     (rest 2 minutes between sets)
B) For time:
     50 Chest to bar pullups
     75 Kettle Bell swings (53/35)
     100 Double Unders