FRIDAY

If you’re looking for that perfect gift this holiday season, check out a gift certificate I will have available now until December 24th only.  The Gift certificate has a value of $100 toward the Thor Fitness’s Elements program, which is $195 that includes three element sessions plus three weeks of unlimited classes.  The cost is $25 (cash only) and it’s available for Thor Fitness members ONLY.  There is an expiration date of February 23rd, 2015, which is the last Elements session in February.  

This Saturday at 11:00, Tom Tortorici, will be coming to the gym to talk to anyone interested in life insurance or planning for retirement.  If you’re interested and can not make it, feel free to ask me for his number.

Check out this article I came across on CrossFit Invictus regarding pull ups.  If you’ve been doing banded or jumping pull ups for a loooong time and want to move on to a pull up progression to achieve pull ups, let’s work on it!  Read HERE

STRENGTH:

Sumo Deadlift

5 x 3

CrossFit WOD:

40 pull ups

30 box jumps 24″/20″ RX+ 30″/24″

20 power snatch 95#/65# RX+ 115#/85#

10 ring dips

20 power snatch

30 box jumps

40 pull ups

EXTRA CREDTI:

5 x 200 meter run. Rest 1 min between intervals