WOD - Friday - 12.19.14

Referral Program

This is the first time we have ever run a promotion like this and the amount of value we are planning to give away excites us like you wouldn't believe! Get your list of friends and family ready, the promotional gift certificates will be at the gym by tomorrow night.

Friday - Friday Night Lights. Beach House is serving again, Progenex will be in the house, and we even have some guests who heard how awesome it is and want to stop in and join us. Get yourself on the sign up sheet Thursday! We will get you a partner if you do not already have one.

Saturday - Holiday party will start at the gym at 8pm and move to The Local Ale House in Island Park. Same venue as last year, let's fill the house. There is no cost to come if you don't want to drink. Happy hour specials will be in effect and light food will be served. We would love to celebrate another great year with everyone.

WOD - Friday - 12.19.14

Warm Up

Walking Elbow to Instep with Rotation

Broad Jump/High Jump

3x10 sec Tuck Front Lever

Review and Drill Turkish Get Ups

Strength/Skill

EMOM for 10 minutes:

1 KB Turkish Get Up (each side)

 

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

"Jenny"

AMRAP in 20 minutes

20 Overhead Squats (45/35)

20 Back Squats (45/35)

400m Run