Workout of the Day (WOD)

Friday 12/27/13

Don't blame the holidays for falling too far off the wagon with your eating. Go ahead and eat some good food and drink but don't over indulge. Practice the word "moderation" with the holidays plus stick with your workout schedule. Then when the holidays are over it will be easier to get into your normal nutrition and workout routine without feeling like complete crap.

Plus those of you that want to do better in the CF Open this year, that's only 2 months away.  It will start the first week of March, so we only have January and February to tighten up so you can do your best for that.

Train hard, eat clean and have fun :-)


Warm Up & Agility Ladder Drills

20 Minute AMRAP
10 Deadlift (185/135)
15 Wall Balls (20/14)
20 Double Unders
100m Run

Ok Scarface is a known Bad A$$ movie, super gangster, and has mega street cred. Every time I watched this movie I would walk around for the next couple of days grabbing my junk. . . more, walking with swagger, I’d stare people down, swear a ton and hope a mutha fu**a would start a fight with me. Ok, Im totally kidding!  However.....if you watch this scarface montage using the main song from the movie, it now feels to be on the same level as “Footloose”. I watch this Scarface movie montage and want to throw on a headband, some leg warmers and gotta gotta cut loose…..footloose……kick off my Sunday shoes.