THANK YOU!

I just wanted to say "THANK YOU" again to everyone for the AMAZING surprise birthday party Saturday night. Everyone was so good at keeping the secret; I really was stunned and surprised. I am continually amazed by how lucky I am to have everyone of you in my life!

I know a lot of planning went into that. Thanks to all of you (including those of you who couldn't make it) from the bottom of my heart!!! I LOVE YOU GUYS!

HOLIDAY SCHEDULE

THANKSGIVING DAY--NO CLASSES (RUN FOR THE HUNGRY 5K INSTEAD)

NOVEMBER 26 (DAY AFTER)--NO CLASSES (ENJOY ANOTHER DAY OFF!)

COME JOIN US SATURDAY AT 8AM INSTEAD.

THERE WILL BE NO 3:45 PM "TEACHERS" CLASSES ALL WEEK--NOV 22-NOV 26.

COME TO 5:30 OR 8:30 INSTEAD!

THERE IS NO LONGER AN 8:30AM CLASS ON FRIDAYS IF YOU MISSED THE MEMO.

Can you believe it?

IT'S TIME FOR OUR SECOND ANNUAL CHRISTMAS PARTY

WHEN: SATURDAY, DECEMBER 18 6:30PM UNTIL?

POT LUCK--BRING SOMETHING PALEO

BRING A GIFT UNDER $10

We're going to play a game to determine who gets what gift

WOD

rep scheme inspired by Chris Spealler from Again Faster article

BACK SQUAT

5-3-2-1-1-1

FOLLOWED BY:

AMRAP IN 15

7 KB SWINGS AHAP

9 AB-MAT SIT UPS

11 JUMPING PULL UPS
200 M RUN 

BOOT CAMP WOD
AMRAP IN 15
SAME AS ABOVE

REST 5 MINS, THEN:
AMRAP IN 15
20 BURPEES
20 DOUBLE UNDERS
20 MOUNTAIN CLIMBERS 

MOBILITY WORK
SMR INFRASPINATUS ROTATIONS AND SHRUGS
SMR SUPRA BRIDGE
QUAD ROLL OUT
  
Post comments on how fun it was to RIDE THAT BULL! 

ONE MORE THING:
PLEASE ADD A MAT AND A HIGH-DENSITY SMR BLOCK TO YOUR TOOL KIT