Reminders –

  • Someone took home the wrong Nalgene bottle.  Please return it as yours is in the office.
  • Christmas Party – Friday, December 3rd @ 7pm.  Please sign up on the board if you plan on attending.  As always, we appreciate any efforts you can make to bring something with you.
  • Today’s Recipe (Weekend Cheat) – Pumpking Ice Cream – The Food Lover’s Primal Palate
  • It looks like we are getting some traction on the Food Co-op idea.  I will leave this post up for a few more days and hopefully by the end of next week we can get something started.  We have had some suggestions from members that a Food Coop could be of some interest.  In general, the way these things work are that a group of people (say 4-10) decide to do the co0p.  The gym would be set as the delivery point and every week a delivery of local/organic fruits and vegetables would be delivered.  Each person would take their share. The average price is around $30 per week per person.  (Individual shares can be split as well)  Here are two links.  Please let me know if you are interested and we can get something going.

1.) Suburban Organics – Recommended by Billy whose cousin gives it two thumbs up.

2.) Purple Dragon Co-op – Recommended by Chris Stepien who does it.

Today’ Links –

It just looks fun, doesn't it?
It just looks fun, doesn't it?
Two of our strong, beautiful ladies
Two of our strong, beautiful ladies

Schedule –

  • Foam roll / Mobility Warm Up / Mobility WOD – Plantar Fasciitis
  • Goal Work – 15 minutes
  • Conditioning – Sprints –
    • Every 2 minutes complete a 200yd sprint for four rounds
    • On the 8th minute complete a 100yd sprint every minute for 6 rounds
      • Therefore you sprint 200yds @ 0,2,4,6 minutes and at the 8,9,10,11,12,13 minute you will be sprinting 100yds.  4 200’s and 6 100’s = love.  Get after it.
  • 3 x 20 GHD Hip Extensions – Go for unbroken sets
  • Stretch

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