A new scheme for signing up and showing up is being developed. I will do a virtual week or two to see how it would really work before we implement it. It is a raffle. Everyone who signs up on the paper beforehand, or on the current week white board, will be entered to win. If you don’t show up, call or text to change your time or cancel, then you put a dollar in the pot. If you show up for a time you didn’t sign up for and you want to play you can buy in by adding a dollar to the pot. At the end of the week, I will draw a name and they will win the money in the pot to put toward next months training fees. If you don’t want to play, no dollars have to be paid and your name will be taken out of the drawing. You can come just like usual. Maybe with a couple of virtual runs we can see if it will be fun or not. Either way it should be interesting.

MONDAY 11-11-13
21-15-9
Tire Flips
Pull-ups
Burpees

TUESDAY 11-12-13*
*I didn’t realize the cool date before I picked the wods. I’ll make it up to you next week.
3 Rounds for time:
10 Overhead Squats (135, 95)
50 Double Unders

WEDNESDAY 11-13-13
20 Calorie Row
30 Burpees
40 Ground to Overhead (45, 35) dumbbells in each hand
50 Toes to Bar*
100′ Overhead Walking Lunges (45, 35)
150′ Sprint
* this is for those of you that said you preferred toes to bar over knees to elbows, here you go.

THURSDAY 11-14-13
8 minute AMRAP
10 Box Jumps (24, 20)*
10 Front Squats*
*holding dumbbells in each hand (35, 30)

FRIDAY 11-15-13
Muscle Snatch
1-1-1-1-1
Power Snatch
3-3-3-3-3
Snatch
5-5-5-5-5

SATURDAY 11-16-13
There will be no Open Gym this week. Please come and show your support for Scott Gibbs and his family. Join in the 5K starting at Jackson City Park, shelter #5 at 8:00. Sign up on the day of the race at 7:30 for $30. The money goes to the ALS Association.

Posted in Workout of the Day