Working off pie…

Good morning gang. Hope your Christmas was amazing.

We are back on normal schedule for the rest of this week. Ready for the smash!

New Years Eve will be regularly scheduled classes until after the noon class. There is one class at 3 pm.

New Year’s Day we will have a goal setting session and wod at 12 noon to get ready for all the amazing things to be accomplished in 2013.

Now, lets work off some pie…


dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

50 heavy Russians

Warm up movements

Tabata something else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score total reps.

MaD Mobi
Knee on the wall
Lat band stretch

Corner stretch
Press ups


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