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Tuesday 12/29/09 Posted by admin on December 29, 2009 • 8 Comments

Overhead Squats 3-3-3-3-3
Rest 3:00 between sets


For time:
Pullup & HSPU Ladder: 2,4,6,8,10,12,10,8,6,4,2
Pullups are Chest-to-Bar

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“Fitness Spotlights’ Best Quotes of 2009″



Debbie G

Great WOD last night, The Bear Complex
wow it was tough but a great challenge
thanks for all the motivation Kenneth
I needed it and enjoyed working with ya
great job Colleen, Brett and Johnathon
oh yeah you too Brandon… Lol
you did amazing
so Kenneth I will be there wed 5:30 pm
how bout getting a big class for Thurs
Brandon said it is a tough Wod
Lee, doug Brett you in
colleen you are off how bout it
Bevin what do you think


We have a tough one on Thursday. Open gym from 7am-11am. 9am works for me!


9am on Thursday works for me. Is there a lot of running? If so, I need to psyche myself up for that.

Debbie, I had a great time working out with you, too. I’ll be there Wednesday at 5:30 pm.

I clearly need to work on “receiving the bar”. I’ve got a bruise the shape and size of a surfboard on the top of my back today.


I’m planning on thursday at 9 in the morning. I cannot fully commit…… what if i find me a hot date?

    Brandon Head

    I love snow

    Brandon Head

    Hot date??? But it sounds like you have commitment issues… :)

Erica 630

Great WOD last night… do wish I hadn’t pushed pressed myself right in the chin though…


Oh Dear!