Floor Press 5-5-5 _____ Partner “Deck of Death” Hearts = Air Squats Spades = Push Ups Diamonds = Sit Ups Clubs = Jumping Pull Ups *Number cards represent reps. Face cards equal 10 reps. Work… 

4 Rounds: Row 250M 10 Back Squats (185/115#) After the row, immediately perform 10 back squats. Rest as needed between rounds. ___ Fructose vs Glucose After drinking a fructose beverage, the brain doesn’t register the… 

Who’s ready to get back at it in this new year??!! You first opportunity is tomorrow’s Open Gym: 6-8am 5-7pm  

Monday 12-31-12   7am only Tuesday 1-1-13   Closed Wednesday 1-2-13   Open Gym 6-8am & 5-7pm Thursday 1-3-13   Regular Schedule Friday 1-4-13   Regular Schedule Saturday 1-5-13   Yoga at 8:30am

Don’t Forget- 6am Class Only Today Power Clean H1 (take 15 min to work up to a heavy 1 rep clean- NOT a 1RM) ___ Grace 30 reps for time: Clean & Jerk (135/85#)

Deadlift- H3 (take 15 min to work up to a heavy 3 rep- NOT 3RM) ___ 3 RFT: 10 Push Press (115/75#) 10 Pull Ups