Announcements
Holiday Schedule
Modified Schedule – December 24th (8:00 and 9:30am)
Closed – December 25th
Modified Schedule – December 26th (8:00 and 9:30am)
Modified Schedule – New Year’s Eve (Open for Morning Classes)
 Modified Schedule – New Years Morning (Open for Evening Classes)
PLEASE READ!!!
Here is a worthy cause that I am encouraging all of you to support.  Jennifer Shramo, who is a member of our gym family, adopts an orphanage in Tijuana Mexico every year to provide gifts for Children.  This year she is assisting Casa de la Esperanza “A House of Hope” which is one of the largest orphanages in the city that supports anywhere from 50-60 children at any given time.  The orphanage is in desperate need of the essentials like food and diapers.  Jennifer is focusing her attention on providing the essentials.  She asked if I would deb willing to help assist in getting the children presents to have for Christmas.  Well, I have a gym full of wonderful people who I believe are up to the challenge of providing a gift for a child from the orphanage.  Jennifer has made an ornament that has the name, age, and gender of the child.  Please take an ornament or two and buy a toy for that child, wrap it and drop it back off at the gym by Wednesday the 18th of December with the name tag attached to the gift, that would be incredible.  Place the gift under the gym tree.  Jennifer will be delivering the gifts personally to the orphanage on Saturday December 21st.  I am looking forward to taking my kids shopping to select a gift for these kids far less fortunate than my own.  What a great opportunity to teach our kids about the true meaning of the Holiday Season.
Strength
Next week we will be testing our strength gains.  So get ready to set some new Personal Best in Front Squat, Back Squat, Deadlift, and Push Press.
 Workout Strategy
 Three parts to today’s workout.  First, see if you can beat your last 400 meter sprint time.  To get faster you must push yourself to keep moving.  On the second part try to keep each movement to 30 seconds.  We have used this pace a lot lately and are seeing great results.  We know every one can do at least 5 burpees in 20 seconds so you should get a rest even on the burpees.  Last phase is back to the rower.  We have been doing a lot of rower sprint intervals so lets see what we can do.  So why did I call today’s workout “Cardio Thursday?”  Because of the movements will spike your hear rate especially if you are not moving efficiently.  Control your breathing and stay focused to the 30 second intervals and you will do fine.   
Workout of the Day
Strength of the Day                                                Day 1:

EMOM for 5 sets – Front Squat

EMOM for 5 sets – Push Press

Day 2:

EMOM for 5 sets – Back Squat

Level 1:

 

“Cardio Thursday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

5 Wall Balls

5 Sumo Deadlift High Pull

5 Burpees

Rest 2 minutes

Row 400 Meter

Level 2:  

 

“Cardio Thursday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

6 Wall Balls, 14/10

6 Sumo Deadlift High Pull, 55/35#

6 Burpees

Rest 2 minutes

Row 400 Meter

Level 3:

 

“Cardio Thursday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

7 Wall Balls, 20/14

7 Sumo Deadlift High Pull, 65/45#

7 Burpees

Rest 2 minutes

Row 400 Meter

Level 4:

 

“Cardio Thursday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

8 Wall Balls, 20/14

8 Sumo Deadlift High Pull, 75/55#

8 Burpees

Rest 2 minutes

Row 400 Meter

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