• 6:00 am WOD
• 9:00 am WOD
• 4:00 pm Youth
• 6:00 pm WOD
• 7:00 pm WOD

• Metabolic conditioning

• Dynamic stretch / body movement
• Samson stretch
• KB / DB circuit, 3 x 10 each exercise:
  
  • Swing
  • Russian twist
  • Thruster
  • Sumo deadlift high pull

• Front squat
  

• Front squat 5 x 5
  

• Box jump 24" x25

•   Press 3 x 15
  

• "Photos have really helped my wife and may be an idea for others.  She stands in the same doorway in a bikini (no, you can’t get the proofs) and takes front, side and back.  Then she compares and contrasts them with the last batch. She discovered that the scale lies." From "The Summa Liftologica of Daniel John" by Dan John
  

Nutrition Tip of the Day:

• "How Did I Get So Clueless?" Nutrition case study with Robb Wolf

Question of the Day: 

• What is your fitness manifesto?  Does it focus on how you look?  How you feel?  How you perform?
  
• Post your replies in the comments below.