Workout of the Day (WOD)

Thursday 11/10/16

The election is over and I think no matter what side you were on you were surprised.  But what’s done is done!  While it may seem like we are a country divided we still have a lot in common.  The first is we all wanted change and our only difference was our opinion as to who was going to best effect that change.  Second and most importantly, we are all Americans.  As such, our new task is how to bridge the gap and come together.  We live in a unique place here in Seattle with great diversity and a loving spirit.  Our ability to be different and yet stay together is what makes us a special place to live. Moving here over 7 years ago with my family was the best thing we did.  Don't let the results of the election get you down too much, we still need to fight for what we believe in and spread our determination and our love to the rest of the country so we can help others to become as wonderful a city as us.  I know it stings for some of you now but keep your head up; our country is not run by one man.  We have great checks and balances in the federal government; mistakes have been made in the past and we've have come out the other end ok.  So keep fighting the good fight, work with those that agree and disagree with you to accomplish the greater good.  Also, do you know what a good outlet is for all this frustration?  Working out - life doesn’t end here, it’s just the beginning, keep on your habits for eating right, working out and get out there and spread the love.  

I'll see you in the gym.  Also, sign up for our fundraiser competition to give toys to those in need. Register at

2 Strength Tests: (Both the whole class starts at the same time and record your scores on the White Board, who is going to beat Kev's 100 Unbroken Wall Balls?)
Strength Test 1
Max Unbroken Wall Balls (20/14)

Strength Test #2
Max Unbroken KB Swings (55/35)

15 Minute AMRAP

10 Push-Ups (Men Chest Clapping for Rx, Women strict Push-Ups)
20 Weighted Lunges w/KB (55/35 each leg = 1)
30 Sit-ups

Today's Workout

Tomorrow's Workout