Tuesday, 18 December, 2012

Congratulations to our good friends Jen and Derick Smith for welcoming Miss Harper Smith, born 3:07 am on December 13th.

Workout of the Day

MWOD
Banded Bully Stretch
2 Ball Bear Hug-a-medball drill

WOD
21-15-9 Reps for time of:
Kettle Bell Front Squat
Deficit Deadlifts (185/ 135)

For the Front squats, hold a kettle bell in each hand and rack them up on your shoulders. For the Deadlifts, find some plates or mats to stand on.