Secret Santa update
Secret Santa starts this week!

Can we do our Christmas workout and final gift on the 21st? Does that work for everyone?

4 rounds
row 400m
25 WB sit ups
30 side crunches (15 each side)
50 sit ups

For Time:
25 burpee pull ups
400m run
21 Thrusters
800M Run
21 Thrusters
400m run
25 burpee pull ups

Hi girls, I hope everyone is having an awesome Thanksgiving weekend!!
Next weeks schedule is a little different, I have a doc appointment on Wed.
Mon, Tues, Friday 8:20
Weekend
Please post days you can come.

I hope those that feel yuk feel better really soon!
We can start delivering Secret Santa gifts this week, yippee!

Next weeks schedule-
We will be gone but will probably want to workout next Saturday and Sunday, I'll touch base with everyone later in the week to see who is around.

Some of you will be here this week so you should get together and wo. I think Beth, Jenn, Amy, Dawn and Chelsea. I will write you workouts. Feel free to help yourself into the garage.

House keeping
Craig workouts out later in the day and is always looking for someone to wo with and remember you are also welcome to wo on Tues and Thurs. Amy would love to join you.

Please try to cancel the night before, it is hard to plan the workouts and then have people cancel right before the workout. I know sometimes it isn't possible.

We are thinking about getting an assault bike if anyone wants to contribute you can-no pressure and any small amount helps :-) We think it will be good for those that cannot run, and for those with injuries - very low impact and a butt kick- all over workout! I know this time of year is hard to spend extra money but I think we can get a deal around Black Friday, I have been watching.

Have a wonderful Thanksgiving!

Jennifer's 50th Birthday workout!

She does not look like 50 at all! Glad we got to celebrate with you!

We did the Filthy Fifty
50 reps of
wall balls
burpees
walk lunges
box jumps
jumping pull ups
PP or Weighted sit ups
double unders/ 150 jump ropes
KB
KTE or 50 cal row
BK EXT or good mornings

Partition however you like but you must complete
2,000m Row
300 ab/core moves- wb sit ups, weighted over head sit ups, side crunches, GHD, bk ext, sit ups with no anchor, etc
50 presses or bk squats
8 min weighted wall sit
6 min plank
3 x 1ron cross

try to do something you struggle with

This weeks schedule- Please post days you can come
Monday, Wed, Friday 8:20
Weekend

I probably wont workout Monday, need a day off but I will set everyone up with a workout.
If ever anyone wants to workout on Tuesday or Thursday let me know cause Amy (girl that comes on the weekends) would love to join you. You can come and I will set you up with a wo and music.

1k row
50 WB
50 BJ
750 row
30 WB
30 BJ
500 row
25 WB
25 BJ

Secret Santa-
Comment with ideas of things you like- places you shop, hobbies, etc to give your secret santa gift ideas

5 rounds
row 200m
10 KTE
30 dumbbell snatches
10 TTB
10 football burpees

3 rounds
21 KTE
21 KB
3 rope (25 WB)
21 BJ or 30 steps
50 walk lunges

5 rounds
run or row 400m
15 TTB
5 KTE
25 BK EXT
20 WB sit ups
50 sit ups

or

4 rounds
run or row 400m
5 KTE or TTB (do your best)
50 Good mornings
20 WB sit ups
50 sit ups

Partner Workout
100 wall balls  -  chin hold or burpees
100 Kettle bell -  Plank
50 pull ups   -  Wall balls w/weight
100 tri kick back -  Plank
50 cal row -  Jump rope or calf raises
100 sit ups-  Jump rope or calf raises

Each partner will complete 1/2 of the reps on the left before moving forward. While one partner is completing the movement (left), the other will be holding the assigned position (right) and then you switch.  If the person completing the "hold" stops then both partners must complete 4 burpees and then resume where your partner left off.
Each person will do half the reps. while the other holds the position named on the right.

"Go head tell me that I'm not good enough, tell me I can't do it
Because I will show you over and over again that I can!!"

Hope everyone is having a great weekend!
Schedule this week-
Mon, Wed, Fri 8:20
Sat or Sun

"Dawn" in memory of Heidi
Happy birthday!!
carry 40lbs 100 yards, six times
46 overhead sit ups with 15lb plate
46 tricep kickbacks
46 goblet squats
4 rope (30 WB)
4 handstand push ups
46 cal row
4 rope (30wb)
4 handstand pushups
2 rope (15 wb)
2 hand stand push ups

Instead of handstand push up you could do a total of 30 bicep curls