Happy New Year to all the Vagabonds and Big Dawgs!!

Hey, sometimes we as CrossFitters, do not have the money to buy fancy equipment, such as Trainer’s Plate… No Problem!! Get Creative and Make it Yourself!! Pretty Simple, Make an outline of an Olympic Plate and use a Jigsaw, and you got yourself some gnarly Trainer Plates!!

Gym Hours for the Next 3 Days:
Friday: 10:00 am to 12:30 pm/ 4:00 pm to 8:00 pm
Saturday: 9:00 am to 1:00 pm
Sunday: Closed

Regular Schedule will start back up again on Monday, January 4th, 2010

The Gym will be Open tommorrow from 10:00 am to 12:30 pm and will reopen from 4:00 pm to 8:00 pm… So come on in and work off that alcohol induced coma and start the NEW YEAR off Right!!

Warm-Up: 3 Rounds at Own Pace of:
High Knees x 20 m
Samson Stretch x 10( 5 each leg)
Strict Pull-Ups x 5

Skill Development: Gymnastic Development
2 Rounds of the Following:
Frog Handstands x Total of 1 Minute
Hindu Push-Ups x 10

Strength WOD:
Shoulder Press: 3-3-3

Rest 7 Minutes and perform the following Short Met-Con:

AMRAP 12 Minutes of:
Sprint Shuttle Run x 20 m
DB Swings x 8- Heavy

Squats x 10
Push-Ups x 12


Sprint Shuttle Run x 20 m
DB Swings x 4
Squats x 6
Push-Ups x 8- Knees or Box Push-Ups

As Fast As Humanely Possible to Finish this Workout