Reminder, we will only be holding classes at 6AM, 8AM and 9AM today! We wish everyone a fun and safe New Year’s Eve and we certainly look forward to another year of pushing our members to reach new goals and achievements in 2015. WARM UP 400m run 30 Jumping Jacks 30 Seal Jumps 30 Lunges

We have decided to add a few classes the morning of New Year’s Eve to even out classes and allow those who are working to attend a class that morning. The new schedule for Wednesday, Dec. 31, 2014 is as follows: 6 AM Class 8 AM Class 9 AM Class We will be closed on

We have decided to add a few classes the morning of New Year’s Eve to even out classes and allow those who are working to attend a class that morning. The new schedule for Wednesday, Jan. 31, 2014 is as follows: 6 AM Class 8 AM Class 9 AM Class Closed WARM UP 400m Run

Today, Monday and Tuesday we will be running a normal, full schedule. The rest of the week is as follows: Wednesday, December 31st 2014 9:00am Class ONLY Thursday, January 1st, 2015 CLOSED Friday, January 2nd is back to our normal Schedule WARM UP 400m run Plyos Burgner warm up WOD 20min AMRAP 200m run/row 10

WARM UP 3x 200m run/row 20 walking lunges 30s lunge-instep hold (each side) 30s couch stretch (each side) 5 strict pull ups STRENGTH 5 rep tempo front squats 2second hold at the bottom Heavy but perfect, build in weight 10min WOD 100 DU (200SU) 40 KBS (24/16) 30 sit ups 20 WBS (20/14) 10 T2B

9 AM CLASS ONLY TODAY!!! We hope everyone had a wonderful Christmas! We will run a normal schedule tomorrow morning! WARM UP 3x 200m run 5 inch-push up 10 straight leg sit ups 5 burpees 10 air squats WOD Partner Deck of Death 20min Cap P1 flips card and performs work while P2 rests Diamonds:

WARM UP 500 M Row 3rds of Cindy WOD 12 Days of Christmas (Scale as Needed) 1: Cluster (135/95) 2: hollow rocks 3: Box jump overs 4: Burpee over Bars 5: Heavy WBS (30/20) 6: PP (135/95) 7: FSQ 8: KBS (32/24) 9: T2B 10: OH Lunges (25/15) (each side) 11: Clapping push ups 12:

2014 is over, and so begins 2015. Have you accomplished what you set out to accomplish at the start of the year? As 2015 begins, we are getting ready for a change, and you can be a part of that change. This year we will be having the first annual We Are Change Challenge that

HOLIDAY HOURS Tuesday, December 23rd 5:30am, 6:30am, 8:30am, 9:30am (Women’s Only), 12:00pm (NO 4:30pm, 5:30pm, 6:30pm classes) Wednesday, December 24th 9:00am Class ONLY Thursday, December 25th CLOSED Friday, December 26th 9:00am Class ONLY December 27th – December 30th Regular Schedule Wednesday, December 31st 9:00am Class ONLY Thursday, January 1st, 2012 CLOSED WARM UP 400m run

HOLIDAY HOURS Tuesday, December 23rd 5:30am, 6:30am, 8:30am, 9:30am (Women’s Only), 12:00pm (NO 4:30pm, 5:30pm, 6:30pm classes) Wednesday, December 24th 9:00am Class ONLY Thursday, December 25th CLOSED Friday, December 26th 9:00am Class ONLY December 27th – December 30th Regular Schedule Wednesday, December 31st 9:00am Class ONLY Thursday, January 1st, 2012 CLOSED WARM UP 400m Run