Workout of the Day (WOD)

Monday 12/20/10

First Announcement:  We will have a 4:30pm class Monday-Friday starting in January.

Second Announcement:  Tyler won the "Get to know your gym" contest with 17 correct answers.  Congrats you get a CFIB Shirt and can help program a WOD.  I'll have the answers posted on the wall in the gym.

Third:  we will have a modified schedule for December 24th(times to be announced) and no classes Saturday, December 25th.  Also on Wednesday we will have a special "12 days of Christmas" If you wear a Holiday article of clothing during this WOD, you will receive 1 ten burpee gift certificate that you can give out to anyone in the gym, anytime over the next year :)

Last:  They are picking up the bin for toys for tots at 530pm so you still have time to drop off toys and receive burpee gift certificates to give out to anyone in the gym :)

Strength:  Back Squat Week 3

WOD:

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dips

Shawn getting big weight over head. 

Jake always killin the WODs and moves that weight a lonnnnnng way.

 crosstraining cross training magnolia ballard queen anne seattle washington