HAVE A MERRY CHRISTMAS CFO!!!

CHRISTMAS HOURS

Thursday Christmas Eve- CLOSED

Friday Christmas- CLOSED

Saturday-CLOSED

-Return to normal hours Monday Dec.28th-

*New Years hours will be posted later in the week

AMRAP!!

Warm-up:
5 Burpees
15x situps
15x pull ups
x3

AMRAP in 10 min
10x SDHP
10x Ball Cleans

REST 3 min

AMRAP in 10 min
10x Box Jump
10x Push ups
10x Dips

SATURDAY 12/19/09

Warm-Up:
5 Burpees
15 Situps
15 Pull ups
x3

WOD "Singled Out":
500m Row or 800m Run
--------------------------
25x (L) leg Pistol
25x (R) leg Pistol
20x (L) arm KB swing
20x (R) arm KB swing
50x (L) single leg jump rope
50x (R) single leg jump rope
25x (L) arm DB snatch
25x (R) arm DB snatch
20x (L) single leg box jump
20x (R) single leg box jump
*or step up
50x (L) single leg jump rope
50x (R) single leg jump rope
15x Turkish get up (L)
15x Turkish get up (R)
-----------------------------
500m row or 800m run

RESULTS: Shannon 24:47, Gen 24:47, Julie 29:23, Scott 32:30, Tracy 35:45, Rob 31:48, Melissa 36:14

Friday 12/18/09

Warm-up:
30-20-10
Squats
Ring Rows
Sit ups
Pushups

WOD "Christine":
500m Row
12x BW Deadlift
21x Box Jumps
x3

RESULTS: Bek 17:39, Rob 19:52, Mike 16:15, John 15:03, Joel 13:16

SATURDAY 12/19/09 CLASS!!

This Saturday there will STILL be a 9AM class, but doors will open at 8AM for those needing to get into the gym earlier or to get an early warm-up.
We are sorry for the confusion with time changes, but CFO would like to support the South Bay Fire Dept. and the friends and family of Greg Thompson with their loss.
*Saturday at 2PM there will be a service in memory of Assit. Chief Greg Thompson at North Thurston High School.

KAREN

Warm-up:
10x Man Maker
10x Ring Pull ups
10x Sit ups
10x Back Ext
10x KB Swing
x2

WOD:
150 Wall Balls

RESULTS: Gen 5:52, Stacey 8:23, Shannon 7:08, Casey 13:41, Rob 6:45, Scott 8:10, Tracy 10:45, Jamie 6:44, Doug 7:20, Spencer 10:07, Sarah 8:20, Michele 10:16, George 7:25

Batan Death March

Warm-up:
500m Row
10x Squats (slow)
----------------
Stretch!!!

WOD:
Complete one large walking lap around gym (roughly 400m)
-every 20 steps is followed by 10 back squats

95#/135#

Everytime you drop the bar it's 10 burpees back at the gym

RESULTS:
Marisa-3, Darell-3, Vernon-3, Doug-3, Gen-2, Tammy-0, John-0, Julie-0, Jenna-0, Spencer-2, Crit-5, Mike-3, Joel-0, Mike-9, Tammy-3, Stacey-3