Workout of the Day (WOD)

Friday 10/7/11

It's Friday Night, it's party time!!!!!  Remember the formal 1 year anniversary party at CFIB starts at 8pm.  We are officially cancelling the 630pm class, however if some of you come in at 630 and just need a workout, I'll stay and train you while Erin heads home and gets all prettied up for the party.  I'm a guy and man law states it shouldn't take me more than 5 minutes to get ready and that includes, shave, shower, brush my teeth, do my hair, and getting dressed.

I have a few rules for the Party:

1.  Have fun

2.  If you normally do the Saturday WOD you must still do this Saturdays WOD.  I plan on having a few drinks, until I think I'm the worlds greatest dancer.  Yet I still plan on being in at 8:15 to work out some kids, coach the 9am and workout at the I'll need some company. So no excuses. 

3. Make sure you wear your dancing shoes or MC Hammer Pants.

4. I'll think of more rules through the day and will post in comments.

5. If you have any good rules, post in comments.

Dan knows how much fun an Atlas Stone is

WOD:  "Up and down the ladder"


Weighted Lunges (25/10) and that's per leg

Weighted Sit-Ups (25/10)

Here is Ricky giving a nice speech after the gym revealed the surprise.  Very kind words from him and everyone.  I'm posting this for those that missed it plus I know Ricky loves hearing himself talk.  I'm sure he'll watch this video enough by himself where he'll get more youtube views than rebecca black.

Remember it's not an "official" first muscle up until it's on Video.  Here is Robbie attempting to get his first "official" muscle up.

Ahhh Sweet Diane made a visit

Doesn't Nicole look comfortable with that stone.

Today's Workout

Tomorrow's Workout