Warm up 2 rounds of: 2 mins Static stretch 2 mins cardio 1 min Bar Hang 1 min wall Sit(1)/hole sit(2) then, PVC Clean Pro (8,5,3,2) WOD Tabata Push Ups Then, 12 min AMRAP 8 Power Cleans (95/135) 6 pull ups 4 Mountain Climbers

Great workout to enjoy while battling!!!! But FIRST— CONGRATULATIONS TO CASSIE AND LAURA - AVERY CHRISTINE BROWN  was born at 1:42am on Jan 2nd at a healthy 8lbs 2oz!!! WHOOT WHOOT!!! Let’s Go Julie and Marie! Warm up Runner’s Warm up: JJ’s, T’s, pogos, lunges 3 mins static stretching 3 mins cardios Michael Phelps PVC RING DIPS - 3x8 WOD 40 Rounds of: 1 Deadlift (155/225) 2 Burpees 3 KB Swings (35/53) 4 Push ups

CONGRATULATIONS TO CASSIE AND LAURA - AVERY CHRISTINE BROWN was born at 1:42am today at a healthy 8lbs 2oz!!! WHOOT WHOOT!!! Let’s Go Julie and Marie!

Warm up: 4 mins Cardio 1 min KB OH Walk 1 min Plank 1 min V-Ups 2 mins AMRAP - Push ups, sit ups, Squats PVC STRETCH 10 snatch Balances pvc then bar only MU practice finish (from Bix) WOD 3-6-9-12-9-6-3 of: Back Squats Thrusters (55/75) E ( 65/ 95) Devil Dogs (35/50) Lateral Bar Hops G

HAPPY NEW YEAR ELATION NATION!!!! New Challenge mid January to Feb. 28!!! CLASSES 9 and 10am WOD TABATA CARDIO 4 mins :30/:30’s Power Snatches (55/75) Tabata Hollow Rocks 4 mins :30/:30’s Power Snatches (65/95) Rest 2 mins Then, 2 mins HSPU’s

Warm up: 4 mins Bike/Row/ski 3 mins amrap of: 5 pushups, 5 bicycles, 5 Alt knees to Elbows PVC 5x5 Power Cleans WOD 16 min AMRAP: 2 WALL WALKS 4 Power Cleans (15/155) 6 Squats any (115/155) 8 Pull ups

Happy Birthday to my lovely wife. Some argue that she is 56, BUT… SHE IS IN HER… FRICKIN 40’s!!! Warm Up: Bike 4 mins 4 mins of 333 pu, Su, squats 3 mins cardio 2 mins Dying Bugs Heavy Deads 4 sets of 6 reps 1 min push aways Sue B-Day WOD (Frickin 40’s) 40 reps of all the following movements Box jumps Floor wipers Mointain climbers STOH (65/95) E(75/115) KB GOBLETS(35/53) BURPEES DOUBLE UNDERS ( or 56 singles) PUSH UPS Luv my Baby Mama!!!