Announcements:

• Movie Night !  This Thursday we will watch the second half of "Food, Inc." and discuss how we can help bring about positive change in the food industry, and how we can help ourselves be healthier.  Bring a healthy dish to share (meats, vegetables, some fruit, little starch, no gluten or sugar).  Bring a friend too!
• ONDEG Cook Club meets on Sunday, February 27, noon.  Location:  Audrey's house again...address and directions at the gym.  Talk to Audrey about paleo breakfast/brunch/lunch ideas.
• Trainers' meeting on Saturday at 7:30am.  If you are an aspiring trainer, this is your opportunity to get involved...this week is your chance to be in the driver's seat....show up to find out what that means!
• This is Sweetheart Week!  (Don't be a weak sweetheart!)
• 100 Day Challenge:  Day 77, 24 to go!

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Times:

• 6am
• 9am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  
  • Glycolytic
• Mode
  
  • Gymnastics
  • Weightlifting

Warm-up:

• DS/BM
• Wrists
• P/S
• Pigeon
  
• Achilles
• Shoulders
• Squat
  

WOD #1:
Compare to Friday 10 December 2010 / Friday 10 September 2010
"Virtual Fran"  
Using only PVC, perform a modified Fran:
21-15-9 of each, for time:

• Thruster (front squat to push press)
• Pull-up (in a standing position, touch PVC to chest then push overhead to full extension)
  • (drop PVC and pick it up to simulate transition from barbell to pull-up bar)

WOD #2:
"Fran"
Compare to:  Tuesday, 24 August 2010 / Tuesday 16 March 2010 /  Friday 02 July 2010
For time, 21-15-9:

• Thruster (♂ 95# / ♀ 65#)
  
• Pull-up

Stretch