December 1, 2014


December 1, 2014


Can you believe it…one more month until 2015!

The holiday party is fast-approaching. I hope you can all make it December 20 at 6 PM to Orchid Island Brewery. Beer and cider will be provided. You can bring wine if beer isn’t your thing. And bring an appetizer or dessert to share. Come for music, dancing and good company! I am putting an RSVP sheet at the gym so we can let Alden and Val know how many to expect. It’s an adult party – please bring your significant other.

Note: please check the lost and found box. Any unclaimed items will be tossed at the end of the week. 

Let’s make this a great month!

dolf MU
Dolf, his first muscle-up! 

Workout of the Day
Four sets, NOT for time, of:
2 front squats @ 75%
4 strict deficit handstand push-ups (men, two 45# plates on each side; women one 45# plate on each side)
6 strict pull-ups
– rest 2 minutes between sets

Two rounds for time of:
10 front squats 205/135
Burpee muscle-ups 10/5 (scale = 10 burpee pull-ups or 10 burpees + 10 pull-ups)

4 sets of:
:45 plank hold (focus on hollow body position)
15 Abmat sit-ups

Post your scores to the Whiteboard.