Sorry Big John B-Day WOD TOMORROW - numbers were too big, needed a shorter wod! Warm Up 2 Rounds of- 10’s JJ, T, pogos, Lunges Then, 4...

ANNOUNCEMENTS: Party Jan. 4th (bring a dish if cool) Abvent rest of month After Party (Jan 6) we begin a 60-day Accountability challenge...

Happy Birthday Jodi - Bday Wod Monday Big John had a bday also - bday wod next week he is 65!!!! Ha jk Warm up 3 mins bands 3 mins Cardio...

I am sorry for NOT posting the Abvent (daily abs workouts) 40-day challenge! Also, a quick reminder - HOLIDAY PARTY ON SAT. JAN 4 Warm up...

Warm up Run 2 laps or 2 mins cardio 357 magnums M Phelps Pvc 1 min of each warm up WOD 21 min cap if necessary (option to 24 mins) 1-9-1...

Warm up Cardio 3 mins Band Stretch - 5 minsz Michael Phelps Cardio 3 mins Tabata Hollow Rocks PVC 1-Arm Rows 1x8, 4x6 WOD 21-15-9-3 of:...

Partner warm up CARDIO 3 mins Med Ball bball passes Med Ball Soccer throw ins Med Ball Rugby passes 10m partner Sprints Med Ball Sit up...