Very impressive today, everyone’s form and range of motion was perfect and everyone did really well compared to their old scores.
Workout:
4 Rounds For Time
Run 200m
21 Overhead Squats
1 minute rest between Rounds

Workout:
“Cindy”
As many rounds as possible in 20 minutes.
5 Pull up
10 Push up
15 Squat
I know no one will have a problem doing their push ups perfect after what we’ve been concentrating on.

Happy 32nd Birthday Melanie!
Yes another Birthday celebration workout.
At first I thought we would sit around and Drink Melanie’s Vodka, but that wouldn’t be much different from what I do now so I thought we would change it up.
Workout:
32 Squat Clean to Overhead For Time.

Yesterday was Poltergeist’s birthday and wait till ya see what he chose as his birthday wod.  I had nothing to do with this so don’t be upset with me. Actually this was a great workout so good job on bringin it back Polta!
Happy 44th!
REMEMBER THE 6:30PM CLASS HAS BEEN CHANGED TO 6:45PM.
Congratulations to Jay D. [...]

I have another change to make to the new schedule.  Due to some of us getting to the 6:30pm class a little late I am going to make the start time 6:45pm.  That will give us a little more time to make the class on time from work.
SO STARTING MONDAY THE 29TH THE NIGHT TIMES [...]

Workout:
800 meter run
Running Warm up Drills
Run: 3 x (200m + 400m + 600m)
Rest exact time it takes to complete the run.
This is a shout out to Sharin.  What’s up Sha where have you been?  Get your butt to the gym.  Don’t fall victim to letting life get in the way of your health.  Let’s go!!! [...]

Have you all been keeping your food journals?
If so did it make your realize anything about the way you eat?
Keep the journal going.
Workout:
Row 1000 meters at 22 strokes per minute, no higher no lower.
Warm up Complex
4 rounds of
15 Pull ups
20 Burpees
25 Kettlebell Snatch (55lb/35lb)
30 Air Squats
With a 3 minute rest between rounds

Workout:
100 Perfect 2 count Push ups
Warm up complex
Deadlift Practice with PVC
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

So the first week of the new Schedule is over with and I gotta say, it was great.  The new schedule really worked out great for everyone.  I felt that it was much easier to coach in a more controlled environment, I thought everyone got a better workout due to the motivation of everyone doing [...]

Let’s Party!!!
Tonight 8pm at Cafe Testarossa
499 Jericho Tpke
Syosset, 11791
I believe we should call  this the “Fat Ass Party”, only proper after the “Fat Ass Challenge”.
Being that the party starts at 8, there will be just the 5:30pm class tonight.
Workout:
Run 800
Running Drills
Run 400 x 3
Rest equal amount of time
Bench Press
Find 1 Rep Max