For Time 21 Sit-ups (unanchored)15 Box Jumps (24/20″)9 Strict Pull-ups15 Burpees21 Calories Rowed 3 rounds Post time to comments Compare to 27 DEC 10Read more

Reminder: Class is canceled on Saturday, 24 December 2011. Class times for Monday, 26 December are: 0800 & 0900 only. MERRY CHRISTMAS TO ALL!! Run 800m Row 1000m 3 rounds for time Post time to commentsRead more

Reminder: class times for Friday are normal. Saturday class is cancelled. “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Supermans* 40 Kettlebell Swings (1.5/1 pood) 50 Box Jumps (20″) 100 Double Unders 50 Walking Lunges 40 Knees to Elbows 30 Wall-Ball Shots @ 10ft (20/12) 20 Burpees 10 Ring Dips For Time Post time to comments Compare to 24 DEC 10 *To properly do a Superman, lay prone on your stomach with your arms and legs fully extended. Simultaneously raise your arms and legs, arching your body. Hold in place for 1 second and release. Repeat 29 more times.Read more

Rest Day Focus Work: Row or Run 5K Post time to commentsRead more

“Help me Rhonda” 40 Sit-ups (unanchored) 30 Calories Rowed 20 Push-ups 10 Pull-ups 7 rounds for time Post time to commentsRead more